The Low Cholesterol Cookbook & Health Plan: Meal Plans and Low-Fat Recipes to Improve Heart Health by Shasta Press

Author:Shasta Press [Press, Shasta]
Language: eng
Format: epub
Publisher: Shasta Press
Published: 2013-12-16T05:00:00+00:00

White Bean and Spinach Soup

SERVES 6

CALORIES: 78, TOTAL FAT: 2 G, SATURATED FAT: 0 G, FIBER: 3 G, SODIUM: 261 MG, CHOLESTEROL: 0 MG

Thanks to the use of dried shiitakes, this soup has a rich, almost meaty flavor that may satisfy a beef craving. Fresh spinach may be replaced with chopped frozen spinach. If using dried herbs instead of fresh, reduce the amount to one-quarter of the fresh herbs used.

2 CUPS BOILING WATER

ONE 1-OUNCE PACKAGE DRIED SHIITAKE MUSHROOMS

2 TEASPOONS EXTRA-VIRGIN OLIVE OIL

1 CUP CHOPPED ONION

2 GARLIC CLOVES, MINCED

4 CUPS CHOPPED FRESH SPINACH

1 TEASPOON CHOPPED FRESH ROSEMARY

1 TEASPOON CHOPPED FRESH THYME

¼ TEASPOON BLACK PEPPER

1 (16-OUNCE) CAN CANNELLINI BEANS

1 (14-OUNCE) CAN LOW-SODIUM VEGETABLE BROTH

CRUSHED RED PEPPER, FOR GARNISH (OPTIONAL)

1. In a small bowl, pour the boiling water over the dried mushrooms; cover and let sit for 15 minutes. Strain the mushrooms through in a fine-mesh strainer, reserving the soaking liquid. Set the mushrooms and liquid aside.

2. In a large nonstick saucepan, heat the oil over medium-high heat. Sauté the onion, garlic, and mushrooms for 5 minutes, until the vegetables are tender.

3. Add the reserved soaking liquid, spinach, rosemary, thyme, pepper, beans, and broth; bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.

4. Serve garnished with red pepper (if using).

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