This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
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
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.
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.
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.
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)|
|1 tsp||olive oil|
|2 cloves||garlic (minced)|
|1 large||white onion (diced)|
|2 cups||low sodium chicken or vegetable broth|
|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.
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|
|Total Carbohydrates 39g||13%|
|Dietary Fiber 9g||34%|
|Vitamin A 33%||Vitamin C 7%|
|Calcium 14%||Iron 29%|
|Vitamin K 14 mcg||Potassium 917 mg|
|Magnesium 87 mg|