tomato and white bean soup

by Diane Lofshult on Oct 01, 2004

Food for Thought

1⁄2 cup chopped onion

1 teaspoon (tsp) olive oil

1⁄2 cup thinly sliced celery

1⁄2 cup thinly sliced carrot

1 tsp finely chopped garlic

1 can (28 ounces) diced tomatoes in juice

2 1⁄2 cups water

1 tsp dried oregano

1 tsp dried basil

1⁄2 tsp dried cumin

salt and freshly ground pepper to taste

1 can (15 ounces) white (cannellini or Great Northern) beans, rinsed and drained

1 jar (about 1⁄2 cup) roasted red bell pepper, rinsed and patted dry, then coarsely chopped

1/2 cup green beans (optional)

In a large saucepan, cook onion in olive oil over low heat until onion begins to color (about 5 minutes). Add celery, carrots and garlic and stir for 2 minutes. Add tomatoes, water, oregano, basil and cumin. Cover and cook over medium heat until vegetables are tender (about 5–10 minutes). Season to taste with salt and pepper. Add white beans, red bell pepper and green beans. Cover and cook another 10 minutes until green beans are tender and flavors are blended. Ladle into bowls and serve. Makes 8 servings.

Per Serving: 74 calories; <1 g total fat (0g saturated fat); 14 g carbohydrates; 3 g protein; 3 g dietary fiber; 423 milligrams sodium. Thera-Band® Quality Fitness Products

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About the Author

Diane Lofshult

Diane Lofshult IDEA Author/Presenter

Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight management topics. She is the founder of In Other Words, an editorial consulting firm based in Solana Beach, California. Reach her at