White bean escarole soup

Dietician's Tip

Escarole is a member of the endive family. It's less bitter than kale or chard, and it's high in folate, fiber, and vitamins A and K.

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

Last Updated Feb 23, 2018


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