Thursday, September 01, 2005

Tomato-and-White Bean Soup

Source: Cooking Light, October 1997

You can substitute navy beans for the cannellini beans, if preferred.

2 teaspoons olive oil
1 cup chopped onion
3 garlic cloves, crushed
2 (14.5-ounce) cans no-salt-added whole tomatoes, undrained and chopped (I use diced)
2 (16-ounce) cans cannellini or other white beans, drained
1 (14 1/2-ounce) can fat-free chicken broth
1 tablespoon chopped fresh parsley
3/4 teaspoon dried oregano
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese
(I add a splash of balsamic vinegar - adds great flavor and deepens the color)

Heat oil in a large saucepan over medium heat. Add onion and garlic, and sauté 4 minutes or until tender. Add tomatoes and next 5 ingredients (tomatoes through pepper), and bring to a boil. Reduce heat, and simmer 10 minutes. Ladle into bowls, and sprinkle with cheese. Yield: 4 servings (serving size: 2 cups soup and 1 tablespoon cheese)

NUTRITION PER SERVING: CALORIES 297(22% from fat); FAT 7.2g (sat 1.7g,mono 2.9g,poly 1.8g); PROTEIN 18.2g; CHOLESTEROL 4mg; CALCIUM 154mg; SODIUM 451mg; FIBER 5.7g; IRON 4.2mg; CARBOHYDRATE 42g

My notes: This is one of my favorite soups to make. It's very easy to put together and it's very easy to keep all of the ingredients on hand. A great, healthful soup to whip up on a busy weeknight. This soup freezes very well.

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