Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"Soup puts the heart at ease, calms down the violence of hunger, eliminates the tension of the day, and awakens and refines the appetite."
-Auguste Escoffier, Chef

The refrigerator light goes on...

This is an easy soup to make. It takes a little time to cook, but the hardest part is chopping the onions and celery. Thick and creamy, it makes a great summer dinner with a salad and a whole wheat roll.

Soup as a Main Course

Many soups are pretty much a meal in and of itself.  It has everything that you would want in a meal a protein, veggies, starch, and even a fruit.  

There is excellent research about the residents of Okinawa who appear to have the longest life expectancy of any culture in the world.  One of the main contributing factors is that they are lean and fit because of activity, but also because of a very low calorie diet.  The mainstay of the diet is a soup of (usually) chicken broth with noodles, and a small amount of meat or seafood.  

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Cannellini Bean Soup



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

This recipe can be divisible by 2.

This recipe is good served chilled and will keep well in the refrigerator about 72 hours.

Note: This recipe is labeled 30 minutes if you use canned beans. Using dried beans will increase the time required to 90 minutes after you soak the dried beans overnight.

Serve with a 2 ounce whole grain or gluten-free roll.

AND

Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

2 1/3 cups cannellini beans (or 2 15-ounce cans no salt added cannellini beans)
3 quarts water
1 tsp olive oil
2 cloves garlic (minced)
1 large white onion (diced)
2 cups low sodium chicken or vegetable broth
1/4 tsp salt
2 ribs celery with leaves (minced)
2 Tbsp fresh oregano
fresh ground black pepper

Place the beans in a large pot and cover with water. Let the beans soak overnight. Drain the beans the next day and cover with water, then place over medium-high heat. Bring to a boil and reduce the heat to a simmer. Let the beans cook for about an hour until soft.

Drain the beans and set aside. Rinse the pot well. (Alternatively use 2 - 15 ounce cans no salt added cannellini beans.)

Place the olive oil in the same pot over medium heat. Add the garlic and white onion. Cook slowly over medium until the onions are translucent. Add the beans back to the pot and stir well.

Add the chicken stock and salt. Cook for about 10 minutes stirring occasionally. Add the celery, fresh oregano and black pepper. Cook for about 20 minutes.

Using a stick blender (or a conventional blender in batches), blend the soup until it is pureed. The soup may be served hot or chilled.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 225 Calories from Fat 21
  % Daily Value
Total Fat 2g 4%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 207mg 9%
Total Carbohydrates 39g 13%
    Dietary Fiber 9g 34%
    Sugars 3g  
Protein 14g  
Vitamin A 33% Vitamin C 7%
Calcium 14% Iron 29%
Vitamin K 14 mcg Potassium 917 mg
Magnesium 87 mg