This delicious soup tastes so good you won’t believe it is made with 6 ingredients in about 5-10 minutes! White beans add a creamy, thick texture along with fiber and many nutrients.
Yield: 4 Servings (1 1/2 cups each)
INGREDIENTS AMOUNT
| White beans (rinse and drain 3 times to remove 30% of salt; Better to cook your ownbeans* to remove all of the salt) | 15 ½ oz can or 2 cups your own
cooked beams |
| Broccoli (frozen, thawed) | 10 oz |
| Milk (preferably fortified skim milk)** | 2 cups |
| Oregano (dried) | 1 tsp |
| Cinnamon, ground | 1/ tsp |
| Black pepper (optional) | To taste |
* To cook your own beans, soak overnight 1 cup dry beans for every cup of
cooked beans needed, in 2-3 cups of water per cup of beans. Then cook the next day 1-3 hours until beans are tender. Cook beans with 1 tsp ginger and 1 TBsp Kobu seaweed to render beans more digestible.
** Fortified skim milk is often called Skim Plus- it is thicker than regular skim milk and contains added calcium.
METHOD:
1. Puree cooked beans and broccoli with skim milk in a blender.
2. Add mixture to a large soup pot along with the rest of the ingredients.
3. Bring to a boil on top of the stove.
4. Stir and serve hot.
5. Optional garnish: light shredded cheddar cheese.
Nutritional Information: Calories 131 per ½ cup serving (without cheese garnish): 0.7 g fat (0g saturated fat, 0g trans fat); 2 mg cholesterol; 330 mg sodium (sodium reduced 30% if you rinse the beans and reduce to 40 mg if dried beans cooked from scratch are used); 26 g carbohydrate; 7 g fiber, 1 g protein, 239 mg calcium.
Diabetic exchange: 1 starch, 1 vegetable, 1 milk.
1 Adapted by Nancy Emerson Lombardo, Ph.D. following Memory Preservation Nutrition® program from 2005 Food & Health Communications, www.foodandhealth.com. Selected by Cheryl Franchi, MS, MBA, RD, CSG, LD, FADA
© 2011 Nancy Emerson Lombardo Ph.D., and colleagues, HealthCare Insights, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior
written permission of HealthCare Insights, LLC. Direct correspondence to Nancy Emerson Lombardo, Ph.D. nemerson@healthcareinsights.net 978-621-1926
MEMORY PRESERVATION NUTRITION® provided by BRAIN HEALTH AND WELLNESS CENTER® OF HEALTHCARE INSIGHTS, LLC HCI P.O. Box 2683, Acton, MA 01720 www.healthcareinsights.net
