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RECIPES


Escarole & White Bean Soup

From EatingWell Magazine October/November 2005 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sat Fat | High Calcium | High Potassium | Heart Healthy

Don't be afraid of escarole, which looks like slightly frilly romaine lettuce, because it cooks down into a sweet and tender green. If you can't find it, substitute a 10-ounce bag of spinach. Make It a Meal: Warm crusty bread and a green salad make an excellent accompaniment.

Makes 6 servings, 1 1/2 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

1/4 cup extra-virgin olive oil
1 large onion, chopped
1 cup halved cherry tomatoes
1/2 cup finely chopped celery
1/2 cup finely chopped carrot
1/4 cup chopped garlic
2 teaspoons Italian seasoning or 1 tablespoon each chopped fresh basil and oregano
1/2 teaspoon freshly ground pepper
2 14-ounce cans vegetable broth or reduced-sodium chicken broth
2 15-ounce cans cannellini beans, rinsed
1 head escarole, chopped
1/2 cup freshly shredded hard Italian cheese, such as Parmesan, Romano or Asiago

Heat oil in a Dutch oven over medium heat. Add onion, tomatoes, celery, carrot, garlic, Italian seasoning and pepper and cook, stirring often, until the vegetables are beginning to soften and the onion is translucent, about 10 minutes. Add broth, bring to a simmer, and cook, stirring often, until the vegetables are tender. Stir in beans and escarole and cook, stirring often, until the escarole is just tender, about 5 minutes. Serve with a sprinkle of cheese.

NUTRITION INFORMATION: Per serving: 281 calories; 13 g fat (3 g sat, 8 g mono); 5 mg cholesterol; 38 g carbohydrate; 14 g protein; 12 g fiber; 542 mg sodium; 908 mg potassium.
Nutrition bonus: Vitamin A (80% daily value), Folate (36% dv), Calcium (25% dv), Potassium (25% dv), Vitamin C (25% dv), Iron (15% dv).

MAKE AHEAD TIP: Refrigerate for up to 2 days.

RELATED RECIPES: Turkey & Squash Soup | Italian Peasant Soup with Cabbage, Beans & Cheese | Spicy Chicken Soup (Dak Yukgaejang) | Herbed Zucchini Soup | Chilled Tomato Soup with Cilantro-Yogurt Swirl | White Beans, Spinach & Tomatoes over Parmesan Toasts

Escarole & White Bean Soup - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

Use veggie broth instead of chicken broth. It's delicious!

Anonymous, Branford, CT

This was very easy to make and tasty. Will definetly make again. Used 1 tsp dried oregano and 1 tsp dried basil and 2 bay leaves. I'm going to try to freeze the leftovers but am not sure how it will freeze with the escarole.

E.B., Minneapolis, MN

This was THE best! Fresh flavors starting off with the best combo of celery, onions carrots and garlic. The escarole adds nice texture and the beans add great protien. It's so simple...comes together very quickly. It makes a ton of leftovers for lunch the next day but I have a feeling it will all be gone in a matter of a day or two. GREAT recipe!

Carrie, Sarasota, FL

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