Diabetes Quick Fix: Greek Bean and Vegetable Soup (Fassoulada)

Fasolada is made by simmering beans with tomatoes and other vegetables. In this recipe, zucchini, onions, and spinach are used. AS Food studio/Shutterstock

By Linda Gassenheimer From Tribune News Service

Known in Greece as fassoulada, this hearty, thick soup is a popular dish there. Navy beans, onion, tomatoes and garlic make up the basis of the soup.

Helpful Hint: — You can find minced garlic in the produce section of the market.

Countdown: — Prepare ingredients. — Make soup.

Shopping List: 1 package frozen chopped onion

1 can no-salt-added whole no-sugar-added tomatoes**

1 can navy or Great Northern beans

1 bottle dried thyme

1 container dry roasted, no-salt-added pistachios nuts

1 loaf whole grain bread

1 container reduced-fat crumbled feta cheese

1 bag washed, ready-to-eat spinach

1 large zucchini and 1 bunch celery

Staples: olive oil, minced garlic, fat-free low-sodium vegetable broth*, salt and black peppercorns.

Greek Bean And Vegetable Soup (Fassoulada)

Recipe by Linda Gassenheimer

1 tablespoon olive oil 1 cup frozen chopped onion 2 cups sliced zucchini 1/2 cup sliced celery 1 teaspoon minced garlic 1 cup fat-free low-sodium vegetable broth* 1 cup water 3/4 cup no-salt-added rinsed and drained navy or Great Northern beans 1 cup drained canned low-sodium, no-sugar-added whole tomatoes** 4 cups washed, ready-to-eat spinach 1/2 teaspoon dried thyme Salt and freshly ground black pepper 1 ounce crumbled reduced-fat feta cheese (about 3 tablespoons) 2 tablespoons coarsely chopped dry roasted, no-salt-added pistachio nuts 2 slices whole grain bread

Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery and garlic. Cook 2 to 3 minutes until vegetables soften. Add chicken broth, water, beans and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes. Add the spinach and thyme. Cook until the spinach is wilted, about 1 minute. Add salt and pepper to taste. Ladle in two bowls and sprinkle feta cheese and pistachio nuts on top. Serve bread on the side. Makes 2 servings.

Per serving: 420 calories, 140 calories from fat, 15 g fat, 3.1 g saturated fat, 7.4 g monounsaturated fat, 5 mg cholesterol, 20 g protein, 57 g carbohydrates, 14 g dietary fiber, 13 g sugars, 470 mg sodium, 1260 mg potassium, 270 mg phosphorus.

Exchanges: 2 starch, 5 vegetable, 1 lean protein, 2 fat.

Shop Smart: * low-sodium vegetable broth, containing per cup: 20 calories, 0 g fat, 240 mg sodium ** canned low-sodium, no-sugar-added whole tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium

(From “Delicious One-Pot Dishes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.

Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.)

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