Kicking off our January Soup Series is this fiber-rich and satiating meal.
If you dismiss soups as nothing more than a starter dish or one half of a complete meal, you're missing out on a warming and satisfying way to get your fill. "When they're chock full of vegetables, protein, antioxidants and a host of other nourishing nutrients, soups are a great one-stop shop meal," says Marissa Lippert, R.D. and founder of Nourish Kitchen + Table in New York City. "Look for soups that are brothy and balanced, heavy on the veg and/or lean protein, and full of complex, slow-burning carbs like beans and grains."
To get you started, we're featuring a good-for-you recipe from Lippert every Monday this month. Our first soup is loaded with fiber-rich beans, carrots and escarole to help satiate you quickly. Enjoy.
White Bean + Escarole Soup
1½ tbsp. extra-virgin olive oil
2 to 3 small garlic cloves, minced
1 small onion, diced
1½ quarts low-sodium chicken broth or vegetable broth
1 Parmesan or Pecorino Romano rind* (if desired)
3 carrots, coarsely chopped
1 16-ounce can cannellini or navy beans
Salt and freshly ground black pepper
¼ - ½ tsp. red chili flakes
1 head escarole, washed thoroughly, stem cut off, and cut into 3- to 4-inch strips
Freshly grated Pecorino Romano or Parmesan cheese
1. In a heavy-bottomed pot, heat the olive oil over medium heat. Add the garlic and onion and sauté for 1 minute. Add the broth and Parmesan rind, bring to a boil.
2. Add the carrots and beans and reduce heat to a simmer. Season with salt, pepper and chili flakes. Simmer for 20 minutes. Add the escarole and stir lightly until wilted, another 5-10 minutes.
3. Serve with Pecorino Romano or Parmesan cheese sprinkled on top.