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Vegan Recipe for White Bean Soup



Ingredients (makes one serving)

1/2 can white beans (drained and washed)
1 tomato
1/2 medium onion
3 cloves garlic
1 tablespoon dry parsley
2 tablespoons extra virgin olive oil
1/4 cup water
seal salt and freshly ground pepper


Directions

Put 1 tablespoon olive oil in a sauce pan, peel 2 garlic and cut into thin slices, place in the pan and cook in medium heat. Meanwhile peel onion and finely dice, add to pan once the garlic starts to change color from white to slightly brown, usually about 1 minute (don't over cook garlic!). Mix together and cook onions until soft (2 minutes). Wash tomato and finely dice, add to the pan. Add 1 pinch salt, 1/2 teaspoon pepper and parsley and mix all together. Cook for about 5 minutes, until tomato has broken up. Add 1/4 cup water and beans, mix all together and let simmer for about 5 minutes. Place bean soup in a bowl and add 1 peeled garlic (finely diced) and 1 tablespoon olive oil on top and mix in.


Nutritional Facts

Calories - 353
Total Fat - 14g
Saturated Fat - 2g
Trans Fat - 0g
Cholesterol - 0mg
Sodium - 500mg
Total Carbohydrate - 46g
Dietary Fiber- 13g
Sugars - 6g
Protein - 13g


Key Note

This vegan recipe offers a high amount of Dietary Fiber and Protein. What does this mean? you will be full longer, have more energy, and your body will not have a carb crash in the mid-afternoon. This recipe calls for sea salt, remeber to use just a dash, as salt contains a high amount of sodium.


 

 

 

 

 



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