French Country Bean Soup

Ingredients

• 2 Tbsp. olive oil
• 1 carrot, cut in half-moons
• 1 rib celery, sliced
• 1 small onion, chopped in bite-size pieces
• 1 small leek, chopped in bite-size pieces
• 3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
• 4 cups fat-free, reduced sodium chicken broth
• 1 tsp. dried thyme
• 1 garlic clove, chopped
• 2 cups squash (e.g. butternut), peeled and diced
• 1 can (15 oz.) chickpeas or white beans, rinsed and drained
• 1 cup cooked chicken cut in bite-size pieces(optional)

Directions

1. Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
2. Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)

Nutritional Information Per Serving:

Calories: 123
Fat: 4 grams
Sodium: 464 miligrams
Protein: 5 grams
Carbohydrates: 19 grams

Diabetic Exchanges

1 Bread/Starch, 1 Lean-Meat, 1 Vegetable

Source: AICR