Three-bean minestrone
One serving of this soup contains almost half of your daily goal for fiber! Fiber helps you feel full and satisfied, preventing you from mindlessly snacking on high-sugar foods between meals.
Ingredients
2 tablespoons extra-virgin olive oil
2 medium onions, chopped
4 medium celery stalks, chopped
1 medium green bell pepper, chopped
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
1/2 cup chopped fresh basil
Sprinkle of red pepper flakes
6 cloves garlic, minced
1 small head of cabbage, chopped
4 medium carrots, chopped
1 pound frozen cut green beans, thawed
8 cups low-sodium vegetable broth
2 cups water
2 cups low-sodium vegetable juice
1 14-ounce can no-salt-added diced tomatoes
1 15-ounce can red kidney beans (Do not drain.)
1 15-ounce can black beans (Do not drain.)
2 bay leaves
5 cups fresh baby spinach leaves
Directions
- In a large (at least 8-quart) pot, heat oil over medium heat. Add onions, celery, bell pepper, thyme,oregano, basil, red pepper flakes and garlic. Stir. Cook for 13 to 15 minutes, stirring often, until vegetables have softened. Add cabbage, carrots and green beans. Stir. Continue cooking for 10 minutes, stirring often, until tougher vegetables have softened slightly.
- Add broth, water, vegetable juice, tomatoes, beans and bay leaves. Stir. Cover and bring to a boil. Once boiling, reduce heat, tip the lid so pot is partially covered and simmer for 20 to 25 minutes. Stir in spinach and simmer for 10 minutes.
- Scoop out the bay leaves and throw them away. Allow soup to cool slightly and enjoy warm.
Makes 10 servings
Carb choices per serving: 1 1/2
