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Mediterranean Bean Soup and Tuna Sandwich Recipe

Mediterranean Bean Soup and Tuna Sandwich Recipe

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Mediterranean Bean Soup and Tuna Sandwich

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Ingredients:

Serving

1 head garlic
2 tsp pure olive oil
1 onion, chopped
1 cup white wine
1 (900 ml) carton reduced-sodium chicken broth
1 (540 ml) can beans , six bean
2 tsp fresh thyme, chopped
1 tsp fresh rosemary, chopped
3 (85 g) cans starkist lemon and cracked pepper tuna fillets
1/4 cup kalamata olive, pitted and roughly chopped
1/4 cup sun-dried tomato
8 slices multigrain bread
2 cups baby spinach
0.5 (57 g) container goat's milk , cheese crumbles

Directions:

SOUP: Preheat oven to 450F Cut the top off whole garlic to expose cloves and place on a piece of foil. Drizzle with 1 teaspoons olive oil and wrap in foil. Roast until soft, about 25 minutes.
Heat remaining oil in a stock pot or large saucepan over medium-high heat. Add onions, and sauté until lightly golden, about 4 minutes. Pour in wine and reduce by half. Add broth and beans and bring to a boil. Reduce heat, cover and simmer until beans are tender, about 15 minutes.
Squeeze out garlic and mash with a fork. Stir into soup along with half the thyme and rosemary. Ladle soup into bowls. Garnish with remaining herbs.
SANDWICH: Combine tuna, olives and sundried tomatoes.
Divide mixture between 4 slices of bread. Top each with equal amounts of baby spinach and cheese crumbles. Top with remaining bread slices.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	121.13 Kcal (507 kJ)
Calories from fat	43.64 Kcal
		% Daily Value*
Total Fat	4.85g	7%
Cholesterol	0.2mg	0%
Sodium	151.25mg	6%
Potassium	289.43mg	6%
Total Carbs	7.94g	3%
Sugars	2.99g	12%
Dietary Fiber	1.36g	5%
Protein	1.33g	3%
Vitamin C	8.4mg	14%
Iron	0.8mg	5%
Calcium	34.2mg	3%

Amount Per 100 g
Calories	97.21 Kcal (407 kJ)
Calories from fat	35.02 Kcal
		% Daily Value*
Total Fat	3.89g	7%
Cholesterol	0.16mg	0%
Sodium	121.38mg	6%
Potassium	232.26mg	6%
Total Carbs	6.37g	3%
Sugars	2.4g	12%
Dietary Fiber	1.09g	5%
Protein	1.07g	3%
Vitamin C	6.7mg	14%
Iron	0.7mg	5%
Calcium	27.4mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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