White Bean Soup with Quinoa, Spinach, and Shiitakes Recipe

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White Bean Soup with Quinoa, Spinach, and Shiitakes
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Ingredients:

Directions:

  1. Place the cannellini beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Or, bring the beans and water to a boil in a large pot over high heat. Once boiling, turn off the heat, cover, and let stand 1 hour. Drain and rinse the beans before using.
  2. Heat 1 tablespoon of the canola oil in a large pot over medium heat. Stir in the mushrooms, and cook until they soften and begin to give up their juices, about 4 minutes. Remove the mushrooms from the pot, and set aside. Heat the remaining tablespoon of canola oil in the pot, and stir in the sliced onions. Cook and stir until the onions have caramelized to a dark brown, about 15 minutes.
  3. Pour in the wine and rosemary, and bring to a boil over high heat. Once boiling, add the drained beans, and enough water to cover the beans by 1 inch. Return to a boil, then reduce heat to medium-low, cover, and simmer for 30 minutes.
  4. Stir in the cooked mushrooms and quinoa; continue cooking until the beans and the quinoa are tender, about 20 minutes more. Remove from the heat, and stir in the spinach leaves until wilted. Season to taste with salt and pepper before serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 171.28 Kcal (717 kJ)
Calories from fat 50.19 Kcal
% Daily Value*
Total Fat 5.58g 9%
Sodium 84.48mg 4%
Potassium 237.36mg 5%
Total Carbs 20.93g 7%
Sugars 1.7g 7%
Dietary Fiber 5.54g 22%
Protein 5.93g 12%
Vitamin C 3.3mg 6%
Iron 1.7mg 10%
Calcium 40.3mg 4%
Amount Per 100 g
Calories 101.08 Kcal (423 kJ)
Calories from fat 29.62 Kcal
% Daily Value*
Total Fat 3.29g 9%
Sodium 49.86mg 4%
Potassium 140.07mg 5%
Total Carbs 12.35g 7%
Sugars 1g 7%
Dietary Fiber 3.27g 22%
Protein 3.5g 12%
Vitamin C 2mg 6%
Iron 1mg 10%
Calcium 23.8mg 4%

* 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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Recipe Tags

Weightwatchers Points

  • 3.1
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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