White Bean and Vegetable Soup

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Kcal: 320

P: 18

F: 10

C: 45

Fiber: 12

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White beans (cannellini, canned, drained): 150g (3/4 cup), Carrot: 50g (1 medium, diced), Celery: 30g (1 stalk, diced), Onion: 50g (1/2 small, diced), Garlic: 6g (2 cloves, minced), Kale: 30g (1 cup, chopped), Tomatoes (canned, diced): 100g (1/2 cup), Vegetable broth (low-sodium): 240ml (1 cup), Rosemary (fresh): 2g (1/2 tsp, chopped), Thyme (fresh): 2g (1/2 tsp, chopped), Bay leaf: 1 leaf, Olive oil: 5ml (1 tsp), Lemon juice: 5ml (1 tsp), Parmesan cheese: 10g (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: lunch

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 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 3. Add 6g minced garlic and cook for 30 seconds. 4. Add 100g diced tomatoes, 2g chopped rosemary, 2g chopped thyme, 1 bay leaf, 1g salt, and 1g black pepper. Stir for 1 minute. 5. Add 240ml vegetable broth and 150g white beans. Bring to a simmer and cook for 10 minutes. 6. Add 30g chopped kale and cook for another 5 minutes until kale is wilted. 7. Remove bay leaf. Stir in 5ml lemon juice. 8. Serve topped with 10g grated Parmesan cheese, with 30g whole grain bread on the side.

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