Spinach and White Bean Soup

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Kcal: 380

P: 20

F: 15

C: 45

Fiber: 15

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Spinach: 50g (1.5 cups, fresh), White beans: 150g (1 cup, cooked), Onion: 50g (1/2 small, diced), Carrot: 70g (1 large, diced), Celery: 40g (1 large stalk, diced), Garlic: 6g (2 cloves, minced), Vegetable broth: 240ml (1 cup), Diced tomatoes (canned): 120g (1/2 cup + 2 tbsp), Olive oil: 10ml (2 tsp), Italian seasoning: 2g (1/2 tsp), Red pepper flakes: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped), Parmesan cheese: 15g (1 tbsp, grated), Whole grain bread: 30g (1 small slice), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 10ml olive oil in a pot over medium heat. 2. Add 50g diced onion, 70g diced carrot, and 40g diced celery. Cook until softened, about 5 minutes. 3. Add 6g minced garlic and cook for 30 seconds. 4. Add 2g Italian seasoning, 1g red pepper flakes, 1g salt, and 1g black pepper. Stir for 30 seconds. 5. Add 120g diced tomatoes and cook for 2 minutes. 6. Add 240ml vegetable broth and bring to a simmer. 7. Add 150g white beans and simmer for 10 minutes. 8. Add 50g spinach and cook until wilted, about 1-2 minutes. 9. Stir in 5g chopped parsley. 10. Serve with 15g grated Parmesan cheese and 30g whole grain bread.

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