White Bean & Spinach Soup

White Bean & Spinach Soup

Despite being only 132 calories per serve, this delicious and nutritious soup is very filling thanks to the cannellini beans and baby potatoes.

CAL P/SERVE
132
kJ P/SERVE
553
FAT P/SERVE
3.1g
CARBS P/SERVE
14.5g
PROTEIN P/SERVE
7.4g
SUGAR P/SERVE
3.7g
SODIUM P/SERVE
480g
FAT
%
0.8%
ENERGY RDI%
6.3%

This recipe is low sugar, low carb, low fat, and suitable for vegans.

Ingredients

  • 1 tbsp. olive oil
  • 1 can cannellini beans, drained and rinsed
  • 2 celery stalks
  • 3 cloves garlic
  • 4 cups vegetable stock
  • 1 bay leaf
  • Handful fresh basil leaves
  • 500g baby spinach leaves or kale
  • 1 onion, diced
  • 2-3 baby potatoes, skin on, chopped
  • 1/2 lemon rind
  • Sprinkle rosemary

Method

  1. Heat pot with olive oil and sauté onion and celery until softened, approx 5 mins.  Add garlic and continue to stir for an additional minute.
  2. Add stock, potatoes, bay leaf, rosemary, season with S & P and let simmer until potatoes have cooked. Grate a little lemon rind into the soup.
  3. Add basil, spinach and beans; simmer on low heat for 5 minutes.
  4. Once all cooked you have option to blend for a smooth pureed soup or leave chunky.

Nutrition Table

Servings: 6 Serving size:380g
Average Serve Average 100g
Energy 553 kJ 145 kJ
  132 Cal 35 Cal
Protein 7.4 g 2.0 g
Fat, total 3.1 g 0.8 g
- Saturated 0.5 g 0.1 g
Carbohydrate 14.5 g 3.8 g
- Sugars 3.7 g 1.0 g
Sodium 480 mg 126 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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