Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 139 | |
|---|---|---|
| Total Fat | 0.0 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 68 mg | |
| Total Carbohydrate | 25 g | |
| Dietary Fiber | 6 g | |
| Sugars | 5 g | |
| Protein | 9 g | |
Dietary Exchanges
1 lean meat, 1 starch, 2 vegetable
Ingredients
Servings 4
-
Cooking spray -
1 small onion, chopped -
2 tablespoons bottled minced garlic OR -
2 medium garlic cloves, minced -
1 15.5-ounce can no-salt-added navy beans, chickpeas, or pinto beans, undrained -
1 14.5-ounce can no-salt-added diced tomatoes, undrained -
1 14.5-ounce can fat-free, low-sodium chicken or vegetable broth -
1 teaspoon ground cumin -
1/4 teaspoon pepper -
4 tightly packed cups spinach, large leaves torn or chopped
Directions
Tip: Click on step to mark as complete.
-
Lightly spray a large pot with cooking spray. -
Cook the onion and garlic over medium-high heat for 5 minutes, or until the onion is very soft, stirring frequently. -
Stir in the beans with liquid, tomatoes with liquid, broth, cumin, and pepper. Bring to a boil. Reduce the heat to medium. Stir in the spinach. Cook for 10 to 15 minutes, stirring occasionally.
Tip: To cook once and eat twice, double the ingredients and freeze the extra for a later use. Transfer the extra into an airtight freezer container. Be sure to cool it in the refrigerator before freezing. When ready to eat, thaw the container in the refrigerator. For best results, serve the soup within three months of freezing it.
Keep it Healthy: If you can't find no-salt-added canned beans, look for "reduced-sodium" beans. Compare the sodium values on the back of the cans. To reduce the sodium even more, rinse and drain the beans. For this recipe, add 1/4 cup plus 2 tablespoons fat-free, low-sodium broth to make up for the discarded liquid.
