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Cancer Nutrition Consortium

White Kidney Bean Soup

A healthy soup with fresh ingredients.

Serves 4.

Ingredients

  • 2 Tsp Olive Oil
  • 2 Large Carrot, Diced
  • 2 Stalks Celery, Diced
  • 1/4 Yellow Onion, Diced
  • 2 Small Red Potatoes, Diced
  • 8 Oz White Kidney Beans Canned, Unsalted
  • 1/2 Cup Canned Tomatoes, unsalted, Diced
  • 1 Quart Chicken Stock OR Vegetable if preferred
  • 1 Tsp Montreal Seasoning
  • 1/2 Cup Fresh Spinach, Chopped

Instructions

  1. In a stock pot over medium heat add olive oil, carrots, celery, onions and potatoes. Sauté until onions are translucent - about 4 minutes.
  2. Add beans, tomatoes, seasoning and stock. Bring soup to a simmer and continue to cook for 20 minutes or until vegetables are tender.
  3. In 4 soup bowls, divide the chopped spinach and ladle soup into each bowl. Mix the soup gently until spinach has wilted and serve immediately.

Nutrition Info

Calories: 133

Total Fat: 3g

Saturated Fat: 0.6g

Sodium: 419mg

Potassium: 360mg

Total Carbohydrate: 19g

Dietary Fiber: 4g

Protein: 7g

Posted on: February 10, 2015

By: Chef Michael Tangen

Mayo Clinic Cancer Center

Mayo Clinic Health System Executive Chef