Creamy White Bean Soup with Basil and Olive Oil - 18g Carbs, 6g Fiber, 4g Sugar
From: The American Diabetes Association Vegetarian Cookbook by Steven Petusevsky - See more at: www.diabetes.org
White bean soup is a Tuscan classic. White beans are a great source of fiber. Use jarred white beans if available—they are superior to canned.
1 Tbsp extra virgin olive oil
1/2 medium onion, chopped
2 cloves garlic, minced
1 ripe tomato, chopped
2 tsp dried oregano
Pinch of crushed red chili flakes
1 (20-oz) jar or can white beans, drained and rinsed
4 cups low-sodium vegetable broth
6-8 fresh basil leaves, minced
Juice of 1 fresh lemon
Sea salt, to taste
Heat oil in a large skillet sauce pot over medium heat. Sauté the onion and garlic for 1 minute, stirring often.
Add the tomato, oregano and crushed chili flakes. Continue to sauté for another minute. Add the beans and broth. Bring to a boil, lower to a simmer and cook uncovered for 35 minutes until smooth and creamy.
Add the basil and lemon juice, season to taste with salt.
Nutrition per Serving: 115 Calories, 2.5g Fat, 0.4g Saturated Fat, 0mg Cholesterol, 5g Protein, 18g Carbs, 6g Dietary Fiber, 4g Sugars, 200mg Sodium, 425mg Potassium
Choices: 1 Starch, 1 Lean Meat
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