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  • Prep 15 min
  • Total 30 min
  • Servings 6

Ready to make and savor in no time. From Prevention® Healthy Cooking. ...MORE+ LESS-

Ingredients

2
teaspoons olive oil
2
onions, chopped
2
cloves garlic, chopped
1
carton (32 oz) reduced-sodium chicken broth (4 cups)
1
can (15 oz) diced tomatoes
2
cans (15 oz each) cannellini (white kidney) beans, drained, rinsed
1/2
cup ditalini or other small pasta
4
cups chopped Swiss chard or spinach

Steps

Hide Images
  • 1
    Heat the oil in a large saucepan over medium heat. Add the onions and garlic and cook, stirring occasionally, for 5 minutes, or until the onions are soft.
  • 2
    Add the broth, tomatoes (with juice), beans, and pasta and cook, stirring occasionally, for 15 minutes, or until the pasta is al dente. Add the Swiss chard or spinach and cook, stirring occasionally, for 3 minutes, or until the chard or spinach is wilted.

Expert Tips

  • The Institute of Medicine recommends that we get about 28 grams of fiber a day based on a 2000 calorie diet. Enjoy this tasty soup on your way to that goal.
  • Great northern or other white beans can be used instead of the cannellini beans.
  • Meals That Heal from Prevention® (2001) p. 70

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
280
Calories from Fat
30
% Daily Value
Total Fat
3 1/2g
5%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
190mg
8%
Potassium
930mg
26%
Total Carbohydrate
46g
15%
Dietary Fiber
10g
41%
Sugars
5g
Protein
17g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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