Tuscan Soup with Tomatoes, Spinach and Beans

Tuscan Soup with Tomatoes, Spinach and Beans

Health Rating
Prep Cook Ready in Servings
15 min 50 min 1 h 5 min 8

Ingredients


1 tbsp Olive oil
1 large Yellow onion (diced)
2 medium Carrots (diced)
2 medium stalk(s) Celery (chopped)
3 clove(s) Garlic (minced)
2 tsp Oregano, dried (leaves, dried)
1 tsp, leaves Basil, dried
1/2 tsp Hot pepper (chili) flakes
3 cup Vegetable stock/broth
3 cup Crushed tomatoes canned
1/2 cup Brown rice, medium-grain, dry
2 cup Great northern beans, canned (rinsed and drained)
3/4 bunch Spinach (chopped)

Instructions


1.. In soup pot, heat oil over medium heat and cook onion, carrots, celery, garlic, oregano, basil and hot pepper flakes for about 10 minutes or until softened. Stir in rice to coat.

2. Add tomatoes, broth, beans and spinach; bring to boil. Cover and simmer for about 40 minutes or until rice is tender.

3. For a slow cooker variation: Combine all the ingredients in slow cooker and cook on low for 6 to 8 hours or on high for 3 to 4 hours.

4. For a frozen vegetable option: Omit spinach and add 500 mL (2 cups) frozen mixed vegetables.


 

Nutrition Facts

Per Portion

Calories 205
Calories from fat 25.0
Calories from saturated fat 12.2
Total Fat 2.8 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.4 g
Cholesterol 0
Sodium 522 mg
Potassium 820 mg
Total Carbohydrate 36 g
Dietary Fiber 8.0 g
Sugars 2.3 g
Protein 8.7 g

Dietary servings

Per Portion


Grain 0.4
Meat Alternative 0.3
Vegetables 2.9

Energy sources


Pygal71%449.53690938283523248.5227123143377512%292.9324844882593184.0770771945966317%335.549364201208119.341534002577471%12%17%CarbohydratesFatProtein

Notes:

Beans

are a great source of protein and fiber!

Vegetables

provide key vitamins and minerals important for good health and maintenance of the body!

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