Hearty Vegetable-Bean Soup

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* Exported from MasterCook *

 

Hearty Vegetable-Bean Soup

 

Recipe By : Healthful Cooking by Mary Carroll, Star Trib 1/02

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 teaspoon olive oil

1 cup dry sherry or apple juice

1 yellow onion -- thinly sliced

3 cloves garlic -- minced

2 ribs celery -- chopped

2 carrots -- sliced lengthwise

then cut into half moons

1 red or yellow bell pepper -- chopped

2 cups cooked beans -preferably beans white -- (navy)

4 cups fat-free broth

1 cup chopped kale

2 tablespoons chopped fresh parsley

Salt and freshly ground pepper -- as needed

 

Serves 4.

 

In large Dutch oven over medium-high heat, heat oil and sherry or juice

until bubbling. Add onions and garlic; cook, stirring frequently, until

limp and golden, about 5 to 10 minutes. Add celery, carrots and bell

pepper; cook, stirring occasionally, for 2 minutes. Add beans and

broth. Bring to boil. Lower heat to medium. Cover and simmer 20 minutes,

or until vegetables are soft. Add kale and parsley. Cook 2

minutes. Season to taste with salt and pepper.

 

Nutrition information per serving: Calories 234, Carbohydrates 43 g,

Protein 10 g, Fat 2 g, including sat. fat 0 g, Cholesterol 0 mg, Sodium

1,028 mg, Calcium 133 mg, Dietary fiber 10 g. Diabetic exchanges per

serving: 3 bread/ starch exch., and 1/2 fat exch.

 

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