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January is Soup Month, and really, what better time is there to warm up with a healthful and light yet filling soup? If you resolved to eat healthfully, then this is the soup for you. If you resolved to be more efficient in the kitchen, then this is the soup for you. If you resolved to try new things this year, then this is the soup for you. Actually, if you're reading this, then this is probably the soup for you. This soup was developed especially for our new book, Home Run Cooking, which offers fun and easy ways to cook at home. So try it today, then let us know what you think by tweeting us @foodhealth or writing on our Facebook wall.
Tuscan White Bean Soup
Serves: 4 | Serving Size: 1 and 1/2 cups
2 teaspoons minced garlic
1 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green pepper
1 cup water
1 cup low-fat chicken broth
2 cups cooked or canned white cannellini beans, rinsed and drained
1/2 teaspoon dried rosemary
1/4 teaspoon black pepper, or to taste
2 ripe tomatoes, diced
Generously spray a large nonstick skillet with olive oil cooking spray or add 1 tsp olive oil. Heat over medium-high heat. Add the garlic, onion, and celery, then sauté until golden, about 3 minutes.
Add the water, chicken broth, beans, rosemary, and black pepper. Bring to a boil, reduce heat to simmer and cook until the vegetables are tender, about 8 minutes.
Puree half the soup in a blender, then return puree to pan and stir well. Serve hot with diced tomatoes on top and a large tossed salad on the side. A swirl of pesto wouldn't come amiss either.
Nutrition Information:
This recipe makes 4 servings. Each 1 and 1/2 cup serving contains 175 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 254 mg sodium, 32 g carbohydrate, 8 g fiber, 5 g sugar, and 11 g protein.
Each serving also contains 17% DV vitamin A, 51% DV?vitamin C, 11% DV calcium, and 22% DV iron.
Chef's Tips:
You can also make this in a saucepan, but it might be harder to keep the vegetables from sticking to the bottom of the pan. Use a bit of extra broth when you're sautéing in order to reduce your risk of sticking.
The pureed ingredients help thicken the soup, lending it better flavor and texture, so don't skip that step.
There's always more in the Nutrition Education Store. If you're interested in cooking (or cooking demonstrations), then be sure to check out these great resources...
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.
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