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Prep Time: 45 Minutes Cook Time: 15 Minutes |
Ready In: 60 Minutes Servings: 6 |
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In ' The Food You Crave' by Ellie Krieger. Per serving-143 cal, 4g fat, 5 g fiber Ingredients:
1 (15 1/2 ounce) can cannellini beans, drained and rinsed (or other small white bean) |
1 tablespoon olive oil |
1/2 large onion, diced (about 1 cup) |
1 medium carrot, diced (about 1/2 cup) |
2 stalks celery, diced (about 1/2 cup) |
1 small zucchini, diced (about 1/2 lb, about 1 1/2 cup) |
1 garlic clove, minced (about 1 teaspoon, (or more) |
1 tablespoon chopped fresh thyme (or 1 t. dried) |
2 teaspoons chopped fresh sage (or 1/2 t. dried) |
1/2 teaspoon salt (plus more to taste) |
1/4 teaspoon fresh ground black pepper (plus more to taste) |
4 cups low sodium chicken broth or 4 cups vegetable broth |
1 (14 1/2 ounce) can diced tomatoes, with juices (use no-salt-added) |
2 ounces baby spinach leaves, chopped (2 cups lightly packed) |
1/3 cup freshly grated parmesan cheese (optional) |
Directions:
1. In a small bowl, mash half the beans; set aside.
2. Heat the oil in a big pot over med-high heat; add in onion, carrot, celery, zucchini, garlic, thyme, sage, salt and pepper; cook/stir occasionally, until the vegetables are tender, about 5 minutes.
3. Add in the broth and tomatoes; bring to a boil.
4. Add in mashed and whole beans and the spinach; cook until spinach is wilted, about 3 minutes.
5. Taste and adjust w/ salt and pepper.
6. Serve topped with Parmesan, if desired.
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