Spinach Bean Soup

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Spinach Bean Soup
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Spinach Bean Soup

This meatless soup is an easy weeknight meal the whole family will enjoy.

Ingredients

Servings   4  

  • Cooking spray
  • 1 small onion, chopped
  • 2 tablespoons bottled minced garlic OR
  • 2 medium garlic cloves, minced
  • 1 15.5-ounce can no-salt-added navy beans, chickpeas, or pinto beans, undrained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 14.5-ounce can fat-free, low-sodium chicken or vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 4 tightly packed cups spinach, large leaves torn or chopped

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large pot with cooking spray.
  2. Cook the onion and garlic over medium-high heat for 5 minutes, or until the onion is very soft, stirring frequently. 
  3. Stir in the beans with liquid, tomatoes with liquid, broth, cumin, and pepper. Bring to a boil. Reduce the heat to medium. Stir in the spinach. Cook for 10 to 15 minutes, stirring occasionally. 

Tip: To cook once and eat twice, double the ingredients and freeze the extra for a later use. Transfer the extra into an airtight freezer container. Be sure to cool it in the refrigerator before freezing. When ready to eat, thaw the container in the refrigerator. For best results, serve the soup within three months of freezing it.

Keep it Healthy: If you can't find no-salt-added canned beans, look for "reduced-sodium" beans. Compare the sodium values on the back of the cans. To reduce the sodium even more, rinse and drain the beans. For this recipe, add 1/4 cup plus 2 tablespoons fat-free, low-sodium broth to make up for the discarded liquid. 

Nutrition Facts

Spinach Bean Soup

CaloriesCalories

139 Per Serving

ProteinProtein

9g Per Serving

FiberFiber

6g Per Serving

Nutrition Facts

Calories 139
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 68 mg
Total Carbohydrate 25 g
Dietary Fiber 6 g
Sugars 5 g
Protein 9 g

Dietary Exchanges
1 lean meat, 1 starch, 2 vegetable

Copyright © 2018 American Heart Association, Healthy For Good™

This meatless soup is an easy weeknight meal the whole family will enjoy.

Nutrition Facts

Spinach Bean Soup

CaloriesCalories

139 Per Serving

ProteinProtein

9g Per Serving

FiberFiber

6g Per Serving
×
Calories 139
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 68 mg
Total Carbohydrate 25 g
Dietary Fiber 6 g
Sugars 5 g
Protein 9 g

Dietary Exchanges
1 lean meat, 1 starch, 2 vegetable

Ingredients

Servings   4  

  • Cooking spray
  • 1 small onion, chopped
  • 2 tablespoons bottled minced garlic OR
  • 2 medium garlic cloves, minced
  • 1 15.5-ounce can no-salt-added navy beans, chickpeas, or pinto beans, undrained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 14.5-ounce can fat-free, low-sodium chicken or vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 4 tightly packed cups spinach, large leaves torn or chopped

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large pot with cooking spray.
  2. Cook the onion and garlic over medium-high heat for 5 minutes, or until the onion is very soft, stirring frequently. 
  3. Stir in the beans with liquid, tomatoes with liquid, broth, cumin, and pepper. Bring to a boil. Reduce the heat to medium. Stir in the spinach. Cook for 10 to 15 minutes, stirring occasionally. 

Tip: To cook once and eat twice, double the ingredients and freeze the extra for a later use. Transfer the extra into an airtight freezer container. Be sure to cool it in the refrigerator before freezing. When ready to eat, thaw the container in the refrigerator. For best results, serve the soup within three months of freezing it.

Keep it Healthy: If you can't find no-salt-added canned beans, look for "reduced-sodium" beans. Compare the sodium values on the back of the cans. To reduce the sodium even more, rinse and drain the beans. For this recipe, add 1/4 cup plus 2 tablespoons fat-free, low-sodium broth to make up for the discarded liquid. 

Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.

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Copyright © 2018 American Heart Association, Healthy For Good™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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