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| Recipe: White Bean and Tomato Soup |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 40 min.
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| 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
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| 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. |
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| Per Serving:
calories 333, fat 11.7g, calories from fat 32%, protein 16.0g, cholesterol 1.8mg, dietary fiber 10.6g
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| 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% |
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| 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 |
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