White bean escarole soup

Ingredients

• 2 teaspoons olive oil
• 2 cups diced onions
• 2 teaspoons chopped garlic
• 2 teaspoons chopped fresh sage
• 2 cups vegetable stock
• 2 cups drained cannellini beans
• 1/2 cup sun-dried tomatoes
• 4 cups escarole, stacked, rolled and cut vertically into uniform strips
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions

In a large pot over medium heat, heat the oil. Add the onion, garlic and sage. Cook for 5 minutes or until onions are translucent. Add the vegetable stock, beans and tomatoes to the pot. Simmer for 20 to 30 minutes.

Transfer two-thirds of the soup to a blender or food processor and process until pureed. Stir puree back into the pot. Add the escarole, salt and pepper. Cook until escarole is wilted, about 2 minutes.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 203
Total carbohydrate: 32 g
Cholesterol: 0 mg
Dietary fiber: 10 g
Monounsaturated fat: 3 g
Protein: 10 g
Saturated fat: 0 g
Serving size: 8 ounces
Sodium: 603 mg
Total fat: 4 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 2