Lunch: Greek Bean and Vegetable Soup

Greek Bean and Vegetable Soup, October 2015

This recipe includes superfoods such as:

Spinach

Health benefits of Greek Bean and Vegetable Soup

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

1 Tbsp olive oil
1 cup frozen chopped onion
2 cups sliced zucchini
½ cup sliced celery
2 tsp minced garlic
1 cup low-sodium vegetable broth
1 cup water
3/4 cup canned, no-salt-added navy or great northern beans, rinsed and drained
1 cup canned low-sodium, no-sugar-added whole tomatoes, drained
4 cups ready-to-eat spinach
1/2 tsp dried thyme
11/4 tsp freshly ground black pepper
1 oz crumbled, reduced-fat feta cheese (about 3 Tbsp)
2 Tbsp dry-roasted, no-salt-added shelled pistachios, coarsely chopped
2 slices lower-sodium whole-grain bread

Instructions

Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
Choices: 2 Starch, 5 Nonstarchy Vegetable, 1 Lean Protein, 2 Fat