Sign Up For Email Updates:

WCRF/AICR
Global Network
Health-e-Recipes
Chicken and Pear Salad with Mint Dressing

Print this recipe:

right arrow As a Word doc
right arrow As a PDF

September 10, 2013 | Issue 469

A Bowl of Cancer Prevention

White Bean and Spinach Soup

The balance of beans, vegetables and pasta make this soup warm and satisfying without being over filling. Beans provide folate and fiber, essential for healthy digestion. Carrots are packed with the potent antioxidant, beta-carotene. Rich red tomatoes and bright green spinach provide more color, flavor and nutrients for a complete cancer-fighting dish.

Makes 6 servings.

Per 1⅓ cup serving: 199 calories, 4 g total fat (<1 g saturated fat),
32 g carbohydrate 10 g protein, 4 g dietary fiber, 85 mg sodium.

  • 1 Tbsp. extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 medium carrot, halved and thinly sliced
  • 1/2 medium onion, diced finely
  • 4½ cups low-sodium vegetable stock
  • 1 (14-oz) can no-salt added diced tomatoes (fresh may be substituted)
  • 1 (14-oz) can no-salt added cannellini beans (any white bean may be substituted)
  • 1/2 tsp. rosemary
  • 1 tsp. dried Italian seasoning
  • Dash freshly ground pepper
  • Dash red pepper flakes (optional)
  • 4 oz. small whole-wheat pasta shells
  • 4 cups baby spinach leaves
  • 4 tsp. shredded Parmesan cheese

Directions

  1. In a large skillet heat oil over medium-high heat. Sauté garlic, carrots, and onions until the carrots are soft, about 5 minutes.
  2. Add stock, tomatoes, beans, rosemary, Italian seasoning, and pepper to skillet. Bring to boil.
  3. Add shells and cook 14 minutes. If soup is too thick simply add a bit more stock.
  4. Stir in spinach and continue cooking until wilted.
  5. Serve in soup bowls and sprinkle Parmesan on top.

Grocery list

Extra virgin olive oil
Garlic
Carrot
Onion
Low-sodium vegetable stock
No-salt added diced tomatoes
No-salt added cannellini beans
Rosemary
Italian seasoning
Pepper
Red pepper flakes
Whole-wheat pasta shells
Baby spinach leaves
Parmesan cheese

You might also like

Foods that Fight Cancer: Beans

Nutrition Guide to Beans (AICR Store)

Recipe Extra:
Black Bean Brownies

Did You Know?

Beta-carotene, found in carrots, is fat-soluble. That means pairing the antioxidant with a little healthy fat, like the olive oil in this recipe, can help our bodies absorb it better.

All active news articles
]]