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
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Ingredients


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

Instructions


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.

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

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.

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



Nutrition Facts

Per Portion

Calories 214  
Calories from fat 25.4  
Calories from saturated fat 12.7  
Total Fat 2.8  g
Saturated Fat 1.4  g
Trans Fat 0.0  g
Polyunsaturated Fat 2.5  g
Monounsaturated Fat 5.7  g
Cholesterol 0  mg
Sodium 549  mg
Potassium 850  mg
Total Carbohydrate 38  g
Dietary Fiber 8.4  g
Sugars 2.4  g
Protein 9.1  g

Dietary servings

Per Portion


Grain 0.4
Meat Alternative 0.4
Vegetables 3.0

Energy sources


Pygal 71% 449.075831207 249.116467393 12% 293.012040481 183.460615323 17% 335.437168243 119.407563039 71% 12% 17% Carbohydrates Fat Protein
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