Tuesday, 29 January 2013

Posted by Judie on Tuesday, 29 January 2013
A very filling and nutritious soup.




Ingredients:
Serves 4 generous portions
  • 1 tbsp olive oil 
  • 1 1/2 cups onion, chopped 
  • 1 medium carrot, halved lengthwise and thinly sliced (about 3/4 cup) 
  • 2 cloves garlic, minced 
  • 3 cups reduced-sodium chicken broth 
  • 2 cans (411g each) low-sodium tomatoes, undrained and cut up 
  • 3/4 cup water 
  • 1/2 cup long-grain rice 
  • 1 tsp dried Italian seasoning, crushed 
  • 4 cups shredded fresh spinach 
  • 1 can (425g) reduced-sodium navy beans or cannellini beans, rinsed and drained 
  • 1 medium zucchini, quartered lengthwise and sliced (about 1-1/2 cups) 
  • 1/4 tsp freshly ground pepper 
  • Grated Parmesan cheese (optional)

Directions:
In a 4-quart Dutch oven heat olive oil over medium-high heat. Cook and stir the onion, carrot, and garlic in hot oil about 3 minutes or until onion is tender. Stir in the broth, undrained tomatoes, water, uncooked rice, and Italian seasoning.

Bring to the boil then reduce heat. Simmer, covered, about 20 minutes or until rice is tender. Stir in the spinach, beans, zucchini, and pepper. Cook, covered, for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.


Nutrition Facts:

Calories (kcal): 246
Fat, total: 4g
Saturated fat: 1g
Carbohydrates: 43g
Fiber: 9g
Protein: 11g
Sodium: 462mg
Calcium: 121mg
Iron: 6mg

Original Recipe

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