Diabetes Forecast

Escarole and White Bean Soup

Per Serving

Escarole and White Bean Soup

Makes: 8
Serving Size: 1 cup
Calories 85
Fat 1.5 g
Saturated Fat 0.2 g
Trans Fat 0 g
Carbohydrate 14 g
Fiber 4 g
Sugars 3 g
Cholesterol 0 mg
Sodium 395 mg (without added salt)
Protein 5 g
Choices: Starch 0.5, Vegetable 1
  • Makes: 8
  • Serving Size: 1 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 45 minutes


2 tsp. olive oil
1 med. onion, chopped
2 garlic cloves, minced
1 large carrot, peeled and diced
1 celery stalk, diced
1 Tbsp. flour
4 cups low-fat, reduced-sodium chicken broth
1 (14.5-oz.) can diced tomatoes, undrained
1 (15-oz.) can cannellini or other white beans, drained and rinsed
1 tsp. dried oregano
1/2 tsp. dried rosemary
2 cups washed and chopped escarole
Salt and pepper to taste


  1. In a large saucepot, heat the olive oil over medium-high heat. Add the onion, garlic, carrot, and celery and sauté for 6 minutes. Add in the flour and cook for 2 minutes. Add in the broth, tomatoes, beans, oregano, and rosemary and bring to a boil. Lower the heat and simmer, uncovered, for 20 minutes.
  2. Add in the escarole and cook for 5 minutes until the escarole wilts. Season with salt and pepper.

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