High Fiber Tuscan Chicken, Bean and Spinach Soup #SundaySupper

 

Today I am participating in a progressive dinner hosted by My Foodie Tribe ‘Around the Family Table’ What is a progressive dinner party? you might be asking. It is a party where each successive course is eaten at a different host’s house- the guests progress from house to house. Hence, the name progressive dinner party.I wish you could really do that since all of these recipes are so delish. You can however, hop to the other blogs and check out the other menu items on this progressive dinner if you wish. I am providing the soup for this dinner.
I saw this recipe in a Cooking Light Magazine and was struck by the sheer simplicity , wholesome  yet rich quality of this soup. Packed with flavor and healthy Nutrition Bytes it ‘s a sheer win for a family dinner. Eileen, @WineEveryday on twitter, has recommended I pair this with a 2010 Rooster Hill Vineyards Medium Sweet Riesling  to bring out the pure decadent flavor of the soup.  Add some other entrees and menu items from the progressive dinner menu below and you can dream you are dining on one of those quaint porches under the Tuscan sky. Added Bonus :  This healthy soup has a whopping 9 gms of fiber / serving  courtesy of the beans and Veggies . Not to mention it is low fat and super Delish !

 

Tuscan Chicken, Bean and Spinach Soup ( High Fiber)

Yield: 8 cups

Serving Size: 1 cup

Calories per serving: 235

Fat per serving: 2.3 gms

This soup gives you a whopping 6 gms of fiber/ serving

Ingredients

  • 1 tbs olive oil
  • 2 cloves garlic
  • 1 onion chopped
  • 1 cup carrots, chopped
  • 2 cups mushrooms , sliced
  • 2 cups butternut squash, peeled, chopped
  • 2 cups cannellini beans, rinsed drained
  • 1/2 cup peas
  • 4 cups fat free , low sodium chicken broth
  • 2 cups water
  • 3 cups cooked chicken breast, shredded
  • 1 tbs italian seasoning
  • 1 tsp pepper
  • 2 cups fresh spinach
  • 1/2 cup Parmingiano- Reggiano cheese grated
  • 1/2 cup fresh cilantro

Instructions

  1. Heat oil and saute onion and garlic
  2. Add carrots and mushroom, cook for 3 minutes
  3. Mash 1/2 cup beans with fork and add to above mixture
  4. Add broth, water and bring to boil
  5. Reduce heat and simmer 10 minutes or untill vegetables are tender
  6. Add cooked chicken and peas and cook for 3 minutes
  7. Add spinach and cook for 3 minutes till spinach becomes wilted
  8. Add fresh cilantro and grated cheese just before serving
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http://www.suesnutritionbuzz.com/2012/01/08/high-fiber-tuscan-chicken-bean-and-spinach-soup-sundaysupper/

 

This soup is one of the courses in the #SundaySupper progressive dinner. If you would like to, please visit the other posts for recipes, courses, cocktails, and wine pairings in this virtual progressive #SundaySupper. Just click on the links below to hop right to them.



Comments

  1. Magnolia Days says:

    What a delicious looking soup! I like that it has a good amount of fiber in each serving. A soup that will really fill you up and keep you satisfied for a while but isn't high in calories. Yum.

    • It was good Renee ! I always add beans cause it adds soo much fiber to anything. Yeah good observation! Calories are pretty low too. Thanks for visiting and it was great joining the sunday supper with you :)

  2. Yum, that looks delicious!

  3. Sounds so tasty! Perfect for winter time too. I think this is a soup I could get the bf to eat with out him realizing how healthy it is :)

    • Ha ha Erin … let me know if it works ! Thanks so much for the late night help ! You are soo Tecky :) Was great to participate in the Sunday Supper with you :)

  4. Love it, love it, love it! This looks out of this world! I love soup. I love chicken. I love spinach. Put them all together and what do you have? A whole lotta lovin'! Thank you so much for this addition to our #SundaySupper progressive dinner. Perfect!

    • Thanks Jeff ! Nice to get compliments from a great Top Chef cook like you ! It was pretty yumm.. not to mention healthy ! Was great to participate in the Sunday Progressive Dinner with you too ! Thanks for visiting :)

  5. How much chicken does this call for?

  6. The recipe doesn't list chicken…

    • Opps ! thanks for noticing that ! just updated the recipe card. I was having trouble with ziplist yesterday and had to type that recipe in about 6 times till it finally worked and Mann… I forgot the chicken. Please visit again and print out if you like and maybe you could be my editor ! just kidding ! Thank You !

  7. This looks really good, Sue. I love soup and definitely looks like something I can make!

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