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Diabetes Forecast

The Healthy Living Magazine

Fresh Greens Soup With White Beans, Basil, and Tomatoes

Per Serving

Fresh Greens Soup With White Beans, Basil, and Tomatoes

Makes: 8
Serving Size: 3/4 cup
Calories 115
Fat 4 g
Saturated Fat 0.9 g
Trans Fat 0 g
Carbohydrate 16 g
Fiber 4 g
Sugars 4 g
Cholesterol 5 mg
Sodium 195 mg (without added salt)
Protein 5 g
Choices: Starch 0.5, Vegetable 1, Fat 1
  • Makes: 8
  • Serving Size: 3/4 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 35 minutes

Ingredients

1 1/2 Tbsp. olive oil
1 large leek (about 6 oz.), cleaned, white part only, chopped (1/2 cup)
1 med. onion (6 oz.), chopped (about 1 cup)
4 garlic cloves, minced
2 small carrots, peeled and diced
3 Tbsp. minced fresh parsley
1/4 lb. green Swiss chard, finely sliced (about 2 1/2 cups)
3 small tomatoes, seeded and diced (about 1 3/4 cups)
6 cups low-sodium vegetable broth
pinch crushed red pepper flakes
Kosher salt and freshly ground black pepper to taste
1 can (15.5 oz.) white beans, drained
1/4 cup sliced fresh basil
Garnish
1/4 cup freshly grated Parmesan cheese

Directions

  1. Heat the oil in a large saucepan over medium heat. Add the leeks, onions, garlic, and carrots, and sauté for about 6 to 7 minutes, or until the onions are soft, stirring occasionally. Add in the parsley, and sauté for 2 minutes.
  2. Add in the Swiss chard, and sauté for 2 minutes. Add in the tomatoes, and sauté for 2 minutes. Pour in the broth and the crushed red pepper flakes. Season with salt and pepper. Bring to a boil, lower the heat, and simmer for 10 minutes.
  3. Add in the beans and basil, and simmer for 5 minutes. Garnish each bowl with Parmesan cheese.
Note: Can be made a day or two in advance. Garnish just before serving.
 
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