F-Factor

Escarole & White Bean Soup

INGREDIENTS (serves 4):

  • 1 Tbsp olive oil
  • 1 medium (8-oz) onion, chopped (~1 cup diced onion)
  • 3 cloves garlic, minced
  • 3 sprigs of thyme, stems removed
  • 1/2 tsp oregano
  • salt and fresh ground pepper, to taste
  • 5 cups vegetable broth
  • 1 (15-oz) can Cannellini (White Kidney) Beans, drained and rinsed 
  • 1 (8-oz) head escarole, chopped
  • grated Parmesan cheese, for garnish

    • PREPARATIONS:

    1. Place a medium-sized pot over medium-high heat. Once pot has heated, add oil and chopped onion to cook, stirring occasionally, until onion is tender (about 4 minutes).
    2. Add garlic, thyme and oregano to pot to cook with the onion. Season with salt and pepper and stir occasionally until garlic and seasonings become fragrant (about 3 minutes).
    3. Add vegetable broth and beans, cover and increase heat to high to bring to boil (about 10 minutes).
    4. Stir in escarole and cook until leaves are just wilted, about 1-2 minute. Reduce heat and add additional salt and pepper to taste.
    5. Remove from heat and serve. Garnish with parmesan cheese or as desired.

    NUTRITIONAL CONTENT PER SERVING
    Serves 4, ~1 1/2 cups per serving. This is a Step 2 Approved Recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 31g carbohydrate, 11g fiber 
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 258 calories, 14g protein, 41g carb, 11g fiber, 30g net carb, 5g sugar, 5g fat, 1g sat fat, 951mg sodium

     

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