Hearty Italian White Bean Soup

13 135 473
Ingredients Minutes Calories
Prep Cook Servings
15 min 2 h 4
Hearty Italian White Bean Soup
Health Highlights

Ingredients


2 tsp Olive Oil, Extra Virgin
1 can (13.5oz) Coconut milk, reduced fat (full-fat)
3 clove(s) Garlic (minced)
1/4 cup Sun-dried tomato, packed in oil, drained
1 Tbsp Italian seasoning, no sodium added
1 tsp Salt
1 medium Yellow onion (diced)
2 can(s) (13oz) Diced tomatoes, canned (with Italian seasoning)
2 can (15oz) White kidney beans, canned (reduced sodium; drained and rinsed)
3 cup Vegetable stock/broth, low sodium
2 cup Baby spinach (fresh, chopped)
1 cup Rotini, dry (whole wheat)
1 dash Salt and pepper (to taste)

Instructions


  1. In a blender, add the oil, coconut milk, garlic, sun-dried tomatoes, Italian seasoning, and salt. Blend on high until smooth.
  2. Add the onion and coconut milk mixture to the slow cooker along with the diced tomatoes, white beans, and vegetable broth. Stir to combine. Cook on low for 4-6 hours or high for 2-3 hours.
  3. When there are 30 minutes remaining, turn the heat to high (if it's not there already), and add in the dry pasta. Stir well to combine.
  4. When there are 5 minutes remaining, stir in the spinach and season with salt and pepper, to taste. 

Notes:

Quick Tip:

  • Suggested toppings: parmesan cheese and fresh basil.
  • Suggested accompaniment: Dinner roll or crusty bread.

Nutrition Facts

Per Portion

Calories 473
Calories from fat 133
Calories from saturated fat 96
Total Fat 14.8 g
Saturated Fat 10.7 g
Trans Fat 0 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 12.1 g
Cholesterol 0
Sodium 1196 mg
Potassium 1478 mg
Total Carbohydrate 71 g
Dietary Fiber 13.4 g
Sugars 4.8 g
Protein 20.4 g

Dietary servings

Per Portion


Grain 1.0
Meat Alternative 1.1
Vegetables 4.2

Energy sources


Pygal55%466.8230421538168207.7209217887914328%299.01198496867124228.7787495518301517%334.83742448678333119.7643417453332855%28%17%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Soup




?
Help