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Recipe: White Bean and Tomato Soup
Servings: 4
Preparation Time: 10 min.
Cooking Time: 40 min.
 
Ingredients:
  • 2 Tbs. olive oil
  • 2 clove garlic, minced
  • 1 onion\cooked, finely chopped
  • 1 Lbs. recipe-ready crushed tomatoes
  • 4 cup vegetable stock
  • 1/2 tsp. sage, or 1 tsp. fresh, chopped
  • 1 bay leaf
  • 1-1/2 Lbs. canned navy beans, rinsed and drained
  • 1/4 tsp. salt (optional)
  • 1 cup parsley, finely chopped
  • 2 Tbs. grated Parmesan cheese
  • 1 Tbs. red wine vinegar
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine half the oil and half the garlic in a heavy pot over medium low heat. Cook 1-2 minutes until fragrant. Stir in onion. Increase heat to medium and saute 6-7 minutes or until softened. Stir in tomatoes, stock, sage and bay leaf. Season with salt and pepper to taste. Simmer 20 minutes. Add beans and simmer 10-15 minutes. While soup is cooking, combine remaining garlic and salt in a mortar and pound to a paste (or use a small bowl and a wooden spoon). Add 1 Tbs. chopped parsley and mash into a paste. Stir in remaining oil, cheese, remaining parsley and vinegar. Serve soup with a spoonful of sauce. Serve chilled, if desired.
 
Per Serving: calories 333, fat 11.7g, calories from fat 32%, protein 16.0g, cholesterol 1.8mg, dietary fiber 10.6g

Nutrients Exchanges
Calories 333 Milk Exchanges 0.0
Protein 16.0g Vegetable Exchanges 2.0
Carbohydrates 49.8g Fruit Exchanges 0.0
Dietary Fiber 10.6g Bread Exchanges 2.6
Sugar 13.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 11.7g Lean Meat Exchanges 0.1
Saturated Fat 3.1g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 6.2g Fat Exchanges 1.4
Poly-unsaturated Fat 2.3g
% Calories from Fat 32%    
Cholesterol 1.8mg
Sodium 638.9mg
Vitamins Minerals
Vitamin A 247.4IU Calcium 233.4mg
Thiamin (B1) 2.4mg Copper 0.9mg
Riboflavin (B2) 1.2mg Iron 7.0mg
Niacin (B3) 1.3mg Magnesium 115.0mg
Vitamin B6 2.5mg Manganese 1.2mg
Vitamin B12 0.0mcg Phosphorus 224.0mg
Vitamin C 39.3mg Potassium 1000.0mg
Vitamin E 2.8IU Selenium 2.1mcg
Folate 149.0mcg Sodium 638.9mg
Pantothenic Acid 0.6mg Zinc 2.5mg