Spinach and Bean Soup
Adding foods to your diet that are low in fat, high in fiber, or low in sodium may help lower cholesterol and reduce the risk of heart disease. This soup has all three, making it a delicious addition to a heart healthy diet.
- 1 small onion
- 2 cloves garlic
- 1 can (14.5-ounce) diced tomatoes
- 1 can (15-ounce) low sodium chicken or vegetable stock
- 1 can (15-ounce) low sodium navy beans
- 1/4 teaspoon ground black pepper
- 1 teaspoon dried cumin
- 4 cups fresh spinach
Chop onion, peel and chop garlic. Sauté onions in a large pot sprayed with cooking spray on medium-high heat until the onions become translucent. Add garlic and cook 1 minute more.
Wipe off tops of all cans before opening.
Add tomatoes, stock, beans with liquid, pepper and cumin and bring to a boil. Reduce heat to medium and simmer for 15-20 minutes.
Meanwhile, roughly chop spinach. Add to soup and cook for 10-15 minutes more.
Smart Shopping Tips:
Cooking & Serving Tips:
- Keep in mind that the terms “sodium” and “salt” are both used on food packages and mean the same thing. Look for reduced or no sodium added canned goods. This give you more control over the sodium content of homemade soups and meals.
- Save money by making your own chicken stock: After roasting a whole chicken, put leftover bones and skin into a large stock pot. Add celery, onion, carrots and parsley. Cover with water and bring to a boil. Reduce heat and simmer, skimming off any foam. Season lightly with salt and pepper. Simmer for about 4 hours. Let cool and skim off fat.
- If you can’t find canned beans or vegetables with low sodium or no sodium, draining and rinsing canned foods for at least 3 minutes will rinse away almost half of the sodium.
- Frozen spinach can also be used instead of fresh or try kale or Swiss chard for a change of pace.