Savory Bean and Spinach Soup

SELRES_561b0dd2-23b1-48bd-8390-e4e4d58f2d1fphoto by Mike DeiterSELRES_561b0dd2-23b1-48bd-8390-e4e4d58f2d1f

It is winter, and the weather forecast for this weekend looks like it will be cold everywhere in United States. When I’m cold, I like a warm hearty soup. And what I like about this recipe is that it is 1) healthy for you, i.e. not filled with extra sugar, salt, or fat, and 2) you can put this in a slow cooker (crock pot) and not worry with it. While the soup cooks, you can go to the store, run your errands, hit the gym, or other wise enjoy your day. I also like that you can add other ingredients such as Swiss chard or other greens to replace the kale, or some crushed red pepper flakes to spice up the soup which would add a healthy level capsaicin to your diet and help decrease inflammation throughout your body.

Let us know your results and share other healthy food ideas with us on this blog.

Makes: 6 servings

  • 3 14-ounce cans vegetable broth
  • 1 15-ounce can tomato puree
  • 1 15-ounce can small white beans or Great Northern beans, drained and rinsed
  • 1/2 cup uncooked brown rice
  • 1/2 cup finely chopped onion
  • 1 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 garlic cloves, chopped
  • 8 cups coarsely chopped fresh spinach or kale leaves
  • Finely shredded Parmesan cheese

Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber

To see the directions on how to put this delicious soup together, please click here for the rest of the details.