White bean soup
Ingredients
- 1 lb. dried white beans, soaked overnight
- 2 Tbsp extra-virgin olive oil
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2 large onions, chopped
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2 stalks of celery, chopped
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2 large carrots, chopped
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- 1 quart water
- 2 large ripe tomatoes, peeled and mashed, or 1 Tbsp tomato paste
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2 tsp dried oregano
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1/4 tsp cayenne pepper
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Freshly ground pepper to taste
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Instructions
- Drain beans and cook them, covered in a large pot of boiling water until tender, about 1 ½ hours. Drain. (If you use canned beans, you can skip this step and place rinsed, canned beans on dutch oven).
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Heat oil in Dutch oven pot over medium heat. Sauté onions, celery and carrots for 3-5 minutes. Add water, the cooked beans, tomatoes, oregano, cayenne and pepper. Simmer vegetables until tender (about 20 minutes). Taste and adjust seasonings as needed.
Nutrition Information
Per 1 cup serving: 258 calories, 5g fat, 1g saturated fat, 3g monounsaturated fat, 326mg sodium, 43g carbohydrates, 13g protein, 895mg potassium.
Mediterranean Tuna Antipasto Salad
Ingredients
- Sherron Aanklin
- 1 (15-19oz can ) beans – chickpeas, black-eye peas, kidney beans, rinsed
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2 (15-16oz cans) water packed chunk tuna light, drained and flaked
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1 large red bell pepper, finely diced
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½ cup chopped fresh parsley, divided
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- 4 tsp capers, rinsed
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1 ½ tsp finely chopped fresh rosemary
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½ cup lemon juice, divided
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4 Tbsp extra-virgin olive oil
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Freshly ground pepper to taste
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8 cups mixed salad greens
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Instructions
- Combine the beans, tuna, bell pepper, onion, parsley, capers, rosemary, ¼ cup lemon juice and 2 Tbsp oil in a medium bowl. Season with pepper.
- Combine the remaining ¼ cup lemon juice and 2 Tbsp oil in a large bowl. Add salad greens and toss to coat.
- Divide the greens among 4 plates and top each with tuna salad.
Nutrition Information
Per serving: 290 calories, 16g fat, 2g saturated fat, 11g monounsaturated fat, 12mg cholesterol, 505mg sodium, 24g carbohydrates, 9g fiber, 9g protein, 638mg potassium.
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