Tuesday, December 28, 2010

Savory Bean and Spinach soup

Got this recipe from Fitness magazine's e-newsletter.
  • 5 1/4 cups water + 3 chicken brullion cubes (or 3 14 oz cans of broth)
  • 1 14 oz can diced tomatoes, pureed in a blender
  • 1 15-ounce can Navy beans, drained and rinsed
  • 1/2 cup cooked brown rice (I used 1/2 package boil-in-bag)
  • 2 TBSP minced onions
  • 1 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 TBSP garlic powder
  • 8 cups coarsely chopped fresh spinach or kale leaves(I used 1 bag Dole baby spinach)
  • optional: Fat Free parmesan cheese for topping
  1. In a 3-1/2- or 4-quart slow cooker, combine broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
  2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
  3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.
Makes 5 servings

Nutrition
Calories 119
No fat or cholesterol
Sodium 900mg
Potassium 150mg
Carbs 23g
Fiber 6.5g
Protein 7g


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