From Dr. Weil's Optimum Health Plan: Get your free health assessment now!
8 Servings
This traditional pasta and white bean soup is an Italian classic. Be sure to cook the pasta until just al dente. Keeping it a bit chewy or "toothsome" insures it maintains a low glycemic index. It makes a wonderful supper when served with a large tossed salad of romaine lettuce with red peppers, olives and sliced cucumbers and a dessert of plump dried fruit and roasted almonds.
Ingredients:1 cup dried small white beans
1 tablespoon extra-virgin olive oil
1 large onion, chopped
6 cloves garlic, minced
10 cups water or vegetable stock
1/2 teaspoon dried rosemary, crushed
1 cup small pasta, such as orzo or small shells - for low carb diet, use Low Carb Elbows
Salt and black pepper to taste
2 tablespoons fresh parsley, chopped
1 cup freshly grated Parmesan cheese
Additional extra-virgin olive oil (optional)
Instructions:
1. Wash the beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain into a colander.
2. In the same pot, heat 1 tablespoon of olive oil over medium heat, add the onion and garlic, and sauté until soft.
3. Add the beans and water or stock. Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary, and simmer 2 hours or until the beans are tender.
4. Raise heat to high, add the pasta, and cook until al dente.
5. Season the soup to taste with salt and pepper, garnish with the chopped parsey. Serve accompanied by grated Parmesan cheese and the optional extra-virgin olive oil.
Nutritional Information:
Per serving:
315 calories
6 g total fat (3 g sat)
10 mg cholesterol
44 g carbohydrate - 9 carb grams with Low Carb Elbows
22 g protein
10 g fiber
450 mg sodium
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