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Lunch | Dinner

Mediterranean White Bean Soup

  • 10 Mins

    Prep Time

  • 25 Mins

    Cook Time

  • 6

    Servings

  • 265

    Calories

  • 4g

    Fat

  • 34g

    Carbs

  • 18g

    Protein

Recommended For:

Asthma

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Ingredients

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 White Onion, chopped
  • 2 Cloves Garlic, minced
  • 1 Large Carrot, chopped
  • 1 Large Celery Rib, chopped
  • 6 Cups Chicken Broth (use vegetable broth for a vegetarian option)
  • 1 Tsp Dried Thyme
  • ½ Tsp Dried Oregano
  • Salt and Pepper
  • 3 Cans (15 oz) White Beans, drained and rinsed
  • 2 Cups Baby Spinach
  • Zest of 1 Lemon
  • 1 Parmesan Cheese Rind (optional)
  • Parmesan Cheese for serving (optional)

What You’ll Need

  • Cutting Board

  • Knife

  • Measuring Cups

  • Measuring Spoons

  • Colander

  • Large Pot

  • Spoon

  • Can Opener

  • Microplane

  • Ladle

  • DDairy:

    Omit parmesan cheese and parmesan cheese rind.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Cook Vegetables & Seasonings Heat oil over medium-high heat in a large pot. Add onions and garlic, stirring regularly, cook for 2-3 minutes. Add in the carrots, celery, thyme, oregano, salt and pepper and cook for an additional 2-3 minutes.

  • 3.

    Add Broth, Beans, & Cheese Add broth, rinsed beans and parmesan cheese rind, if using. Bring soup to a boil, then reduce heat and simmer for 15 minutes.

  • 4.

    Add Spinach & Lemon Zest Add the spinach and lemon zest and continue to simmer until spinach wilts, about 2 minutes.

  • 5.

    Ladle Into Bowls & Serve Remove from heat, ladle into bowls and top with grated parmesan, if desired. Serve immediately.

  • 6.

    Wash Hands Wash hands with soap and water.

Recipe adapted from feelgoodfoodie.net

Nourishment Notes

White Beans

Beans are filled with protein and fiber, both of which are extremely important for achieving or maintaining a healthy weight. Being at a healthy weight can improve asthma outcomes.

Spinach

Spinach is a nutrient powerhouse. It’s packed with antioxidants to help reduce inflammation associated with asthma.

Breathe Better Food Tip

  • Heartburn/GERD

    Omit onions and garlic.

  • Gas Causing Foods

    Beans can cause gas. If you find beans to be bothersome, substitute with quinoa or rice.

  • Salicylates

    Fresh spinach can be high in salicylates. If you find bothersome, omit.

  • Sulfites

    Parmesan cheese contains sulfites. If you find bothersome, omit.

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