Italian White Bean Soup

Ingredients

1 tablespoon extra virgin olive oil

1 onion, diced

1 large garlic clove, minced

¼ teaspoon red pepper flakes

2 cans cannellini or white beans, low sodium (15.5 oz)

1 large potato, diced

2 cups low sodium chicken broth

a few cracks of black pepper

Parsley dressing:

2 tablespoon extra virgin olive oil

1 handful Italian flat parsley (1 cup lightly packed)

Directions

• Rinse beans under running water and drain, you want to remove the cloudy water.

• In a large soup pot, gently heat 1 tablespoon of extra virgin olive oil, add the chopped garlic clove, onion, and pepper flakes, and cook for about 4 minutes or until the onion softens.

• Add the white beans, the diced potato, the chicken broth, and some black pepper. Bring to a boil over medium-high heat, reduce the heat to a simmer, cover with a lid, and cook for about 15-20 minutes, stirring occasionally.

• When the diced potato is fork-tender, remove the pot from the heat and check and adjust the seasoning as needed. If you prefer a thinner soup consistency, simply add a touch of broth.

• For Parsley dressing: 

• Blend or finely chop the parsley leaves with the remaining garlic and add it to a bowl. Next, stir in about 2 tablespoons of extra virgin olive oil to make a flavorsome dressing for the soup.

• To serve, ladle soup into each bowl, then place a small amount of parsley dressing in the center and give a stir. Finish with extra red or black pepper flakes. 

Nutritional information:

3 Servings

Serving Size: 1/3 recipe

Calories: 460

Total Fat: 14g

Saturated Fat: 2g

Cholesterol: 0mg

Sodium: 370mg

Total Carbohydrate: 67g

Fiber: 21g

Protein: 17g