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Ингредиенты
- 2 tsp extra virgin olive oil
- 2 c. minced onions
- 2 x garlic cloves pressed
- 4 c. escarole packed leaves Or possibly packed kale or possibly spinach leaves rinsed well, dry and shredded
- 2 c. vegetable broth
- 6 ounce cooked red kidney beans liquid removed Or possibly liquid removed cooked white kidney beans
- 1 c. minced carrots
- 1/2 c. minced celery
- 1/2 tsp dry oregano leaves
- 1 pch salt
- 1 pch freshly grnd black pepper
- 1 pch red pepper flakes dry
- 2 Tbsp. grated Parmesan cheese
Инструкции
- 1. In medium nonstick saucepan, heat oil; add in onions and garlic. Cook over medium heat, stirring frequently, 3-4 min, till onions are golden.
- 2. Add in escarole [or possibly kale or possibly spinach], broth, beans, carrot, celery, oregano, salt, black pepper and red pepper flakes to onion mix; bring liquid to a boil. Reduce heat to low; simmer 10 min till carrot and celery are tender.
- 3. With slotted spoon, transfer 2 c. solids to food processor or possibly blender; puree till smooth. Return puree to saucepan; stir to combine. Stir in Parmesan cheese.
- Makes 4 servings.
- Each serving (1 c.) provides 1/2 fat, 3 3/4 vegetable,
- Serving Ideas : Serve with brown bread and a cucumber salad
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 276g | |
| Recipe makes 4 servings | |
| Calories 115 | |
| Calories from Fat 30 | 26% |
| Total Fat 3.39g | 4% |
| Saturated Fat 0.85g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 704mg | 29% |
| Potassium 332mg | 9% |
| Total Carbs 17.66g | 5% |
| Dietary Fiber 4.5g | 15% |
| Sugars 6.43g | 4% |
| Protein 4.33g | 7% |
