|Garlic, minced||2 cloves|
|Cannellini beans, drained and rinsed||1 (15 ½-ounce) can|
|Diced tomatoes, no salt added||1 (14 ½-ounce) can|
|Russet potato, scrubbed and diced||1|
|Frozen spinach||1 (10-ounce) package|
|Extra virgin olive oil||1/3 cup|
|Grated Parmesan cheese||1/3 cup|
- Heat broth and garlic in a large pot or Dutch oven over medium-high heat.
- In a small bowl, or even right in the can, mash half of the beans using a fork. Add mashed beans, whole beans, and tomatoes to the broth. Bring to a simmer. Stir in potato and cook until tender, about 15 minutes.
- Stir in frozen spinach and cook until thawed, 2-3 minutes.
- Top each serving of soup with 1 tablespoon each of olive oil and grated parmesan cheese.
3 fats; 1.5 starches; 1 vegetable; 1 very lean meat substitute
Side Suggestions: Crusty Bread
|Saturated Fat||3 g|
|Dietary Fiber||5.5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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