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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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  • Instructions & Tools

    Instructions

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Ingredients

  • 6 Servings
  • 265 Calories
  • 4g Fat
  • 34g Carbs
  • 18g Protein
  • 35 Mins Total Time
  • 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)
Recipe adapted from feelgoodfoodie.net

Nourishment Note

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.

Instructions

  • 6 Servings
  • 265 Calories
  • 4g Fat
  • 34g Carbs
  • 18g Protein
  • 35 Mins Total Time
  • 1

    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.

  • 2

    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.

  • 3

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

  • 4

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

Recipe adapted from feelgoodfoodie.net

What You’ll Need

  • Cutting Board

  • Knife

  • Measuring Cups

  • Measuring Spoons

  • Colander

  • Large Pot

  • Spoon

  • Can Opener

  • Microplane

  • Ladle

Allergen Swap

  • DDairy

    Omit parmesan cheese and parmesan cheese rind.

Breathe Better Food Tip

There's plenty more delicious recipes to try!

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