Tuscan White Bean Soup

From the Kitchen of Dr. Bonnie Brock, NMD, RD, MPH

Ingredients

• 1 yellow onion, finely chopped
• 3 carrots, finely chopped
• 3 stalks celery, chopped
• 2-3 cloves of garlic, minced
• 1 tsp olive oil
• 1 tsp dried oregano
• 1 tsp paprika
• 1 15 ounce can diced tomatoes
• 1 15 ounce can white beans or garbanzo beans, drained
• 6 cups of vegetable broth or water
• 1 bunch kale, shredded
• ½ small cabbage, shredded
• 1 Tbsp lemon juice

Instructions: 

1. Chop onions, carrot, celery and saute in oil over medium heat for 5 mins. 
2. Add garlic plus the spices to pan and continue to saute 30 secs.
3. Add tomatoes, broth, kale and cabbage and simmer for 15 mins
4. Add the beans and cook until just heated through. Turn off heat, stir in lemon juice and serve.

Heart Health Foods:

• White or Garbanzo Beans – Beans contain both soluble and insoluble fiber and are also an excellent source of plant-based protein, with one half cup containing over 8 grams of protein.   Beans and other plant-based proteins contain assorted vitamins and minerals and are heart healthy. One review of 26 studies found that a diet high in legumes significantly decreased levels of LDL (bad) cholesterol. 
• Garlic – Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.
• Tomatoes – Tomatoes and other red fruits like watermelon and guava are excellent sources of the phytonutrient lycopene.  Lycopene is a powerful antioxidant that does not degrade with heating or cooking. Lycopene protects against sun damage, reduces blood pressure and protects against certain cancers, specifically prostate and lung.