Bean Dishes

Ingredients

• 1 Tbsp olive oil

• 1 medium onion (chopped)

• 1 large carrot (chopped)

• ½ stalk of celery (chopped)

• 2 garlic cloves (minced)

• 6 cups of low sodium vegetable stock

• 2 Tbsp chili powder

• 1 tsp dried thyme

• 1 tsp oregano

• 3 cans (15 ounce) white beans (can be cannellini, navy or great northern)

• 2 cups baby spinach

• Parmesan cheese or mozzarella cheese to grate onto finished soup

 

Instructions

 

1. Put olive oil in a stock pot and sauté onions, carrots, and celery for 3 to 5 minutes.

2. Add vegetable stock and boil for 3 minutes.

3. Turn burner to medium heat and add spices, beans, and spinach.

4. Let simmer for 20 to 30 minutes.

5. Serve with grated cheese.

 

Health Benefits: 

Olive oil (SEE superfoods: Super Fruits)

Garlic, oregano (SEE Superfoods: Super Herbs and Spices)

Onion: Rich in antioxidants, help control blood sugar, boost bone density, and digestion.

Celery: Reduces inflammation, supports digestion, great source of antioxidants, and has an alkalizing effect.

Vegetable stock: Rich in nutrients, improves eye health, eases digestion, strengthens bones and skin, and reduces cardiovascular disease. 

Chili powder: Promotes digestive health, aids in weight loss, enhances cognitive function, relieves nasal congestion.

Thyme: Packed with vitamin C, A, and good source of copper, fiber, iron, and manganese. 

White beans: Nutritional powerhouse of protein, fiber, folate, Vitamin B6, with cannellini beans having the most nutritional value.