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Sharp Health News

Greens and beans soup (recipe)

Nov. 13, 2020

Spinach, Kale and Green Bean Soup

Your holiday dinner table doesn't need to be packed with unhealthy foods. This soup recipe — courtesy of Dr. Angie Neison, a board-certified family medicine and culinary medicine doctor with Sharp Rees-Stealy Medical Group — is flavorful, nutrient-dense, and filled with fiber, iron and phytochemicals.

Greens and Beans Soup

Prep time: 15 minutes / Total time: 25 minutes
Servings: 2
Nutrition facts per serving: Calories = 317; Fat = 14 grams (Saturated fat = 3.7 grams); Sugar = 2 grams

This family-friendly soup recipe is healthy, delicious and easy to make.

Ingredients

  • 2 tablespoons olive oil
  • 2 large shallots, chopped
  • 4 cloves garlic, chopped
  • 1 teaspoon ground turmeric
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon freshly grated nutmeg
  • 1/4 teaspoon ground allspice
  • 1 (15-ounce) can cannellini beans, drained
  • 4 cups low-sodium chicken stock or vegetable broth
  • 1 bunch organic kale, chopped
  • 1 bunch organic spinach, chopped
  • 1/2 cup fresh cilantro, chopped
  • Low-fat (2%) Greek yogurt, to serve (optional)

Directions

Step 1: Mix and Simmer

In a large saucepan over medium, heat olive oil. Add shallots and garlic. Cook, stirring often, just until tender, about 5 minutes. Stir in turmeric, salt, pepper, nutmeg and allspice. Cook, stirring often, for 2 minutes. Add cannellini beans and stock. Bring to a simmer and cook for about 10 minutes.

Step 2: Blend and Season

Add kale, spinach and cilantro to the saucepan. Bring to a simmer over medium heat and cook for 10 minutes. Working in batches, transfer soup to a blender or use an immersion blender. Secure lid on blender. Remove centerpiece of lid to allow steam to escape, and place a clean kitchen towel over the opening. Blend until smooth. Taste and adjust seasonings, if needed.

Step 3: Garnish and Serve

As an optional garnish, add a dollop of Greek yogurt and a cilantro leaf.

For more of Dr. Neison’s recipes, visit her Instagram page.

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