Greek Navy Bean and Vegetable Soup
(makes 6 servings)
2 cups (260 g) dried navy beans, washed and picked over
2 quarts (2 l) 98% fat-free, no-salt-added canned chicken broth
2 medium onions, chopped
1 bay leaf
2 teaspoons (10 ml) crushed dried oregano
1 teaspoon (5 ml) crushed dried thyme
1 teaspoon (5 ml) dried dill weed
1/2 teaspoon (2.5 ml) crushed dried rosemary
1/8 teaspoon (0.6 ml) cayenne pepper
2 medium carrots, peeled and sliced
2 medium thin-skinned potatoes, peeled and diced
2 ribs celery with leaves, chopped
3 ripe plum tomatoes, finely chopped
salt (optional) and freshly ground pepper
olive oil cooking spray
2 large cloves garlic, minced
1/4 cup (60 ml) fresh lemon juice
1/4 cup (15 g) chopped flat-leaf parsley
- Place beans in a large soup pot. Add chicken broth and place on stove over medium-high heat. Bring to a boil. Reduce heat and simmer for 2 to 3 minutes. Remove from heat, cover, and let stand for 1 hour.
- Return pot to stove, add half of the chopped onion, the bay leaf, oregano, thyme, dill weed, rosemary, and cayenne pepper. Gently simmer, covered, for 1 hour.
- Add the carrots, potatoes, celery, and tomatoes. Simmer, covered, until the beans and vegetables are tender, about 30 to 40 minutes. Season with salt (if using) and pepper to taste. Discard the bay leaf.
- Lightly coat a small nonstick skillet with cooking spray. Add remaining chopped onion and garlic. SautÃ© over medium-low heat until onion is limp, about 5 minutes.
- Transfer onion-garlic mixture to a food processor or blender and add lemon juice and parsley. Pulse until mixture forms a thick puree. Stir puree into hot soup and continue to simmer for another 5 minutes.
- Ladle into soup bowls and serve hot.
Per serving: 315 calories (3% calories from fat), 20 g protein, 1 g total fat (0.3 g saturated fat), 58 g carbohydrates, 20 g dietary fiber, 0 cholesterol, 91 mg sodium
Diabetic exchanges: 2 very lean protein, 4 carbohydrate (3 1/2 bread/starch, 1 vegetable)