MEDITERRANEAN LENTILS RECIPE RECIPES

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HEALTHY MEDITERRANEAN RECIPES - BBC GOOD FOOD



Healthy Mediterranean recipes - BBC Good Food image

Delicious and nutritious dishes that are inspired by the Mediterranean, including caponata with cheesy polenta and wild salmon veggie bowl

Provided by Good Food team

Number Of Ingredients 1

MEDITERRANEAN WHITE BEAN SOUP - KITCHN



Mediterranean White Bean Soup - Kitchn image

A wholesome recipe for vegetarian white bean soup with wilted spinach and Parmesan.

Provided by Sheela Prakash

Categories     Soup

Total Time 1800S

Prep Time 600S

Cook Time 1200S

Yield 4

Number Of Ingredients 13

2 (15-ounce) cans white beans
1 medium yellow onion
4 cloves garlic
1/4 teaspoon red pepper flakes (optional)
2 tablespoons olive oil
4 cups low-sodium vegetable or chicken broth
1 (14-ounce) can diced tomatoes
2 sprigs fresh rosemary
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 Parmesan rind (optional)
5 ounces baby spinach (about 5 packed cups)
Grated Parmesan cheese, for serving

Steps:

  • Drain and rinse 2 cans white beans and set aside. Finely chop 1 medium yellow onion and mince 4 cloves garlic.
  • Heat 2 tablespoons olive oil in a Dutch oven or large pot until shimmering. Add the onion and sauté until softened and translucent, 3 to 5 minutes. Add the garlic and 1/4 teaspoon red pepper flakes, if using, and sauté until fragrant, about 1 minute more.
  • Pour in 4 cups low-sodium vegetable or chicken broth, 1 can diced tomatoes and their juices, and the white beans. Add 2 fresh rosemary sprigs, 1 teaspoon kosher salt, 1/4 teaspoon black pepper, and 1 Parmesan rind, if using, and stir to combine. Bring to a boil. Reduce the heat to maintain a simmer, and simmer uncovered for 10 minutes to allow the flavors to meld.
  • Stir in 5 ounces baby spinach (about 5 packed cups), a few handfuls at a time, until just wilted, 1 to 2 minutes. Serve garnished with grated Parmesan cheese.

Nutrition Facts : SaturatedFatContent 2.0 g, UnsaturatedFatContent 0.0 g, CarbohydrateContent 61.6 g, SugarContent 8.2 g, ServingSize Serves 4, ProteinContent 23.2 g, FatContent 10.7 g, Calories 426 cal, SodiumContent 846.4 mg, FiberContent 13.3 g, CholesterolContent 0 mg

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