This delicious dinner in a bowl is a snap. It pleases all palates and satisfies every age. And ultimately delivers the comfort of healthy ingredients in a single bowl.
Tuscan Escarole and Bean Soup
Ingredients
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 small cooking onion, peeled and diced
- 2 celery stalks, diced
- 1 large carrot, peeled and diced
- 2 garlic cloves, minced
- 3 cups (750 mL) low-sodium chicken stock
- 1 - 14 oz (398 g) can diced tomatoes, including juice
- 1/2 cup (125 ml) dry orzo pasta or Arborio rice
- 1 Tbsp (15 mL) each of finely chopped fresh basil and oregano
- 1 - 14 oz (398 g) can cannellini beans, drained and rinsed
- 1 head escarole, washed, rinsed, and coarsely chopped
- 6 Tbsp (90 mL) coarsely shredded low-sodium Parmesan cheese
- Salt and freshly ground black pepper, to taste
Nutrition
Per serving:
- calories217
- protein11g
- fat8g
- saturated fat2g
- trans fat0g
- carbohydrates29g
- sugars5g
- fibre7g
- sodium417mg
Directions
01
Heat olive oil in large, heavy saucepan. Add onion, celery, and carrot, and sauteu0301 over medium heat, stirring often with wooden spoon until soft and beginning to turn golden, about 12 minutes. Add garlic during last 2 minutes of sauteu0301ing, and stir to prevent burning.
02
Add 1/4 cup (60 mL) chicken stock to deglaze pan. Then add remaining stock, diced tomatoes and their juices, and orzo. Bring to a boil. Reduce heat. Stir in basil and oregano. Cover and simmer until orzo is cooked, about 10 minutes. Stir in beans and heat through.
03
Remove from heat. Stir in escarole until wilted. Serve with generous 1 Tbsp (15 mL) Parmesan on top of each bowl. Add salt and pepper to taste.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
