Credit for this adapted dish goes to the ADA's Diabetes Food Hub.
Visit them for many more diabetic friendly recipes.
Known in Greece as Fassoulada, this hearty, thick soup is a
popular dish in that country. Navy beans, onion, tomatoes, and garlic are the
essential basics of this soup. This diabetic friendly version adds zucchini and spinach, and the result is simply divine. Enjoy!
Ingredients:
- 1 tbsp olive oil
- 1 cup yellow onion - chopped
- 2 cups thin zucchini - sliced on mandolin for uniformity
- 1/2 cup celery - sliced
- 2 cloves garlic - minced
- 1 cup vegetable stock
- 1 cup water
- 1 can (15 oz) navy beans - rinsed and drained
- 1 cup canned whole tomatoes - coarsely cut up in a bowl
- 4 cups ready-to-eat spinach
- 1/2 tsp dried thyme
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 1 oz feta cheese - reduced-fat, crumbled, about 3 tbsp
- 2 tbsp pistachios - shelled, no-salt-added, dry-roasted, coarsely chopped
- 2 slice whole grain artisan bread - I use sprouted grains bread - toasted and cut in half on a diagonal
Preparation:
Heat oil in a large saucepan over medium-high heat. Add the
onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables
soften a bit.
Add vegetable stock, water, beans, and tomatoes. Bring soup to a simmer and cook
5 minutes.
Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper and salt.
Ladle the soup into 2 bowls and sprinkle
with the feta cheese and pistachio nuts. Serve bread on the side.
