Artichoke and White Bean Soup with Basil

ingredients

1 (14 oz.) can artichoke hearts, drained

1 (15 oz.) can cannellini beans

1 Tbsp. olive oil

3 garlic cloves, minced

1/2 cup minced onion

2 1/2 cups low-fat, reduced-sodium chicken broth

1/4 cup minced basil

1/4 tsp. crushed red pepper

Fresh ground salt and pepper to taste

2 Tbsp. toasted slivered almonds

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preparation

4 servings

Preparation time: 20 minutes

Cooking time: 8 minutes

1. Puree the artichoke hearts and beans together in a food processor or blender. Set aside.

2. In a saucepot over medium/high heat, heat the oil. Add the garlic and onion and sauté for 5 minutes.

3. Add the puree and broth and bring to a simmer. Add the basil, crushed red pepper, salt, and pepper. Heat for 3 minutes. Garnish each serving with almonds.

* This recipe is rather high in sodium and not recommended for people on a salt-restricted diet.

nutrition

Serving Size: about 1 1/4 cups
Starch Exchanges: 1
Vegetable Exchanges: 1
Lean Meat Exchanges: 1
Fat Exchanges: 0.5

Amount Per Serving

Calories: 181
Calories From Fat: 56
Total Fat: 6 grams
Saturated Fat: 0.7 grams
Cholesterol: 0 milligrams
Sodium: 710 milligrams (without added salt)
Total Carbohydrate: 24 grams
Dietary Fiber: 6 grams
Sugars: 3 grams
Protein: 8 grams

 

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