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White bean soup with mustard greens - Veggie version

2 teaspoons olive oil

1 cup diced onion

1 carrot, diced

2 cloves garlic, minced

8 ounces soy ham, diced

1 teaspoon dried thyme

2 bay leaves

2 19-ounce cans white beans, rinsed and drained

2 14.5-ounce cans reduced-sodium broth

2 cups chopped fresh mustard greens

Salt and ground black pepper

4 tablespoons grated

Parmesan cheese

 

 

 

Heat oil in a large saucepan over medium heat. Add onion, carrot and

garlic and saute 3 minutes, until soft. Add ham and cook 2 minutes.

Stir in thyme and bay leaves, then add beans and broth and bring

mixture to a boil. Reduce heat, partially cover and simmer 20 minutes.

Remove and discard bay leaves.

 

Add mustard greens and simmer 1 minute, until greens wilt. Remove from

heat and season to taste with salt and black pepper.

 

Ladle soup into bowls and top with Parmesan cheese.

 

Serves 4 Prep time: 10 minutes Cook time: 20 minutes

 

Nutrition Score per serving (1 1/2 cups soup, 1 tablespoon cheese):

441 calories, 12% fat (6 g; 2 g saturated), 56% carbs (62 g), 32%

protein (35 g), 15 g fiber, 302 mg calcium, 9 mg iron, 1,018 mg sodium.

 

Recipe by Robin Vitetta-Miller

Source: Shape Magazine, OCt 2003

Formatted by Chupa Babi in MC: 10.25.06

 

Mustard greens look like kale, but they're more delicately flavored,

with a slight hint of (not surprisingly) mustard. Plus, they contain

as many as or more nutrients than kale, including folate. The greens

are at their best during fall and early winter and can be used the

same way as fresh spinach (raw in salads, steamed in the microwave,

sauteed in olive oil and garlic). When shopping, look for bright green

leaves that show no signs of wilting or yellowing, and try to use them

the same day.

 

If you haven't tried fresh mustard greens, here's a recipe to acquaint

you with them. In it, the greens are tossed into soup during the last

minute of cooking, adding flavor and color as well as nutrients. Note:

If you can't find mustard greens, use fresh kale instead.

 

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