Prep: 10 minutes
Cook: 55 minutes • Serves: 6
2 carrots, diced small
2 celery stalks, diced small
1 small yellow onion, diced small
2 garlic cloves, minced
3 cans (14 to 15.5 ounces each) cannellini, red kidney and/or garbanzo beans, drained and rinsed
1 can (14.5 ounces) less-sodium chicken broth
1-1/2 cups tomato purée
1 cup water
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Chopped fresh parsley leaves for garnish (optional)
1.In large saucepot, heat oil over medium heat until hot. Add carrots, celery and onion, and cook 4 to 5 minutes or until vegetables are soft and onion is translucent, stirring occasionally. Add garlic and cook 1 minute, stirring occasionally.
2.Add beans, broth, tomato purée and water. Heat to boiling over high heat; reduce heat to simmering. Cover and simmer 45 minutes; stir in salt and pepper. Serve garnished with parsley, if desired.
Approximate nutritional values per serving:
257 Calories, 4g Fat (1g Saturated), 0mg Cholesterol,
788mg Sodium, 45g Carbohydrates, 13g Fiber, 12g Protein
Dietitian’s Dish Tip(s):
> Add some beans to your favorite soups. They’re a low-fat source of protein and fiber, full of powerhouse nutrients like iron, potassium and folate. Legume plants promote sustainable agriculture – helping decrease greenhouse gases, increasing soil health, and using less water than other types of crops.