CREAMY BROCCOLI WHITE BEAN SOUP
Broccoli White Bean Soup - creamy, healthy and super easy to make! (vegan + gluten-free + dairy-free)
Provided by Elena Tomasi
Categories Soup
Time 15m
Number Of Ingredients 12
Steps:
- Heat the oil in a large pan over medium heat, and sauté the shallot until soft.
- Add the garlic and sauté for 1 minute or until fragrant.
- Add the broccoli, beans and vegetable stock. Cover and simmer until the broccoli are tender. This will take about 5 minutes. Season with salt and pepper.
- Using an immersion blender, a blender, or a food processor, blend the soup until completely smooth.
- Serve this creamy broccoli white bean soup in bowls garnished with sunflower seeds, chili flakes, fresh oregano, and freshly ground black pepper.Enjoy!
Nutrition Facts : ServingSize 1 portion, Calories 143 kcal, Carbohydrate 18 g, Protein 7 g, Fat 5 g, SaturatedFat 1 g, Sodium 293 mg, Fiber 5 g, Sugar 3 g
BEAN COUNTER CHOWDER
This hearty chowder is one of our favorite vegetarian dishes. Loaded with beans, noodles and bright herbs, it's so comforting on a chilly day. -Vivian Haen, Menomonee Falls, Wisconsin
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 8 servings (2 quarts).
Number Of Ingredients 11
Steps:
- In a large saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the tomato; simmer for 5 minutes. Add the broth, water and seasonings. Bring to a boil; cook for 5 minutes. Add beans and macaroni; return to a boil. , Reduce heat; simmer, uncovered, until macaroni is tender, about 15 minutes. Sprinkle with parsley.
Nutrition Facts : Calories 196 calories, Fat 3g fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 676mg sodium, Carbohydrate 33g carbohydrate (2g sugars, Fiber 9g fiber), Protein 10g protein. Diabetic Exchanges
HEALTHY BROCCOLI, WHITE BEAN & CHEDDAR SOUP
I found this recipe on eatingwell.com, and it is SO delicious!! I paired it with a grilled cheese (on light bread w/ FF cheese, of course!) and an apple, and it made for a perfectly satisfying and filling lunch. The original recipe called for shredded sharp cheddar, but I subbed in fat free shredded cheddar to cut down on fat & calories. Also, the recipe originally made 6 1-cup servings. However, since I used fat free cheese, I changed the servings to 4 1.5-cup servings without changing the calories per serving very much at all...but you can do what fits you best :).
Provided by BeautifullyHuman
Categories Beans
Time 20m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Bring broth and water to a boil in a medium sized sauce pan over high heat.
- Add broccoli, and cook until tender (about 8 minutes).
- Stir in beans, and continue to cook until warmed through (about 1 minute).
- Add half of the mixture to a blender (or food processor) along with half of the cheese and puree.
- Repeat with the other half of the mixture and cheese.
- Serve warm & enjoy!
Nutrition Facts : Calories 122.4, Fat 1, SaturatedFat 0.2, Sodium 332.9, Carbohydrate 22, Fiber 8.2, Sugar 3.8, Protein 8.4
SPICY WHITE BEAN STEW WITH BROCCOLI RABE
Not quite a fridge clean-out situation, this extremely flexible stew can use up much of what you've got on hand. It's vegetarian by nature, but feel free to start the pot with sausage, slab bacon or leftover ham if you're feeling more omnivorous. If you can't find harissa, use tomato paste and a pinch of red-pepper flakes for spiciness.
Provided by Alison Roman
Categories weekday, soups and stews, main course
Time 40m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Tear broccoli rabe or kale leaves into bite-size pieces and set aside. Chop the stems into about 1/4-inch pieces; set aside.
- Heat 1/4 cup olive oil in a large pot over medium heat. Add garlic and onion, and season with salt and pepper. Cook, stirring occasionally, until lightly browned and sizzled at the edges, 4 to 6 minutes.
- Add harissa (or tomato paste and a pinch of red-pepper flakes), and stir to coat in the oil. Cook until the harissa is a nice brick red color, the sugars start to caramelize and the oil turns a nice vibrant fiery orange color, about 2 minutes.
- Add beans, and season with salt and pepper. Using a wooden spoon or spatula, crush a few beans to release their creamy interior.
- Add the broth and reserved stems, and season with salt and pepper. Bring to a simmer and cook until you've reached your desired consistency (less time for a brothier soup, more time for a thicker stew), 15 to 20 minutes.
- Add broccoli rabe or kale leaves and preserved lemon or lemon juice, and stir to wilt the greens. Season with salt, pepper and more red-pepper flakes if you want it spicier.
- Serve with feta and parsley, and with eggs, if you like.
QUICK WHITE BEAN, BROCCOLI AND TOMATO CHOWDER
This is a really quick, healthy, low fat chowder. Great for a cold night when time is tight. If serving to someone with a cold, pump up the heat by adding a tsp of cayenne pepper and let them sweat it out... NO MERCY!
Provided by Karens Krazy Kitchen
Categories Chowders
Time 40m
Yield 5 cups, 5 serving(s)
Number Of Ingredients 9
Steps:
- Combine the the onions, garlic and 1/2 cup of the stock in a large saucepan.
- Cover, bring to a simmer and cook for 8 minutes.
- Add the tomatoes and their juice. Break up the tomatoes with a potato masher.
- Add the broccoli and remaining stock and bring to a boil. Reduce heat to medium low and simmer for 6 minutes.
- Add the beans, basil, hot pepper sauce, salt and pepper to taste. Note: I sometimes substitute the hot pepper sauce for one or two chipotles in adobo sauce.
- Simmer for an additional 4 minutes or until the broccoli is at the firmness you prefer.
- I like to serve with some grated Parmesan cheese.
- Enjoy!
Nutrition Facts : Calories 165.2, Fat 0.9, SaturatedFat 0.2, Sodium 111.8, Carbohydrate 31.8, Fiber 7.2, Sugar 5, Protein 10
TOMATO CHOWDER
Make and share this Tomato Chowder recipe from Food.com.
Provided by maryjane in spain
Categories Chowders
Time 50m
Yield 8-10 serving(s)
Number Of Ingredients 15
Steps:
- Combine the first 7 ingredients in a large saucepan. Bring to a boil, reduce heat and simmer until vegetables are tender (approx. 15 min).
- Make a double boiler by placing a glass bowl over a pot of simmering water, making sure that the water does not touch the bowl.
- Add butter and stir while it melts. Sprinkle in flour, salt, pepper and mustard. Add milk all at once. Stir in Worcestershire sauce and continue stirring until smooth.
- Add cheese and stir until cheese has melted and sauce is thick.
- Add to vegetables and bring to a boil.
- Add parsley and serve piping hot.
Nutrition Facts : Calories 242.1, Fat 15.1, SaturatedFat 9.4, Cholesterol 46, Sodium 675.3, Carbohydrate 17.5, Fiber 2.2, Sugar 3.2, Protein 10.3
LOW FAT WHITE BEAN DIP
This is a delicious low fat variation of white bean dip. With no oil and high protein...it's a tasty and healthy alternative. So many flavor combinations, so have fun and play with it.
Provided by Ashly1021
Categories Beans
Time 5m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Combine beans, yogurt, garlic, lemon juice and zest in food processor and mix until creamy.
- Add the remaining herbs and spices and mix for a few more minutes or until desired consistency.
- Enjoy!
WHITE-BEAN-AND-TOMATO CASSEROLE WITH BROCCOLI RABE
You can make a double batch of roasted tomatoes early in the week (say, for this whole-wheat penne dinner) and save half for this recipe. With the tomatoes already prepared, the rest of the preparation will only take 15 minutes.
Provided by Martha Stewart
Categories Food & Cooking Main Dish Recipes Casserole Recipes
Time 30m
Number Of Ingredients 12
Steps:
- Preheat broiler. Toss tomatoes and onion with 2 teaspoons oil, 1/2 teaspoon salt, and the red-pepper flakes. Broil on a rimmed baking sheet until tomatoes are just starting to brown, 5 to 7 minutes.
- Transfer tomatoes to a 9-inch square baking dish. Broil bread until golden, about 1 minute per side. Halve 1 garlic clove, and rub bread with a cut side. Thinly slice all garlic.
- Rinse broccoli rabe, leaving slightly wet. Toss with 2 teaspoons oil, 1/4 teaspoon salt, the garlic, and lemon juice. Broil until leaves begin to brown, about 1 minute. Turn with tongs. Broil, turning once, until just tender, about 2 minutes.
- Stir beans and oregano into tomatoes. Dot with ricotta. Drizzle with remaining 2 teaspoons oil. Broil until bubbling, 3 to 5 minutes. Serve over toast and with broccoli rabe on the side.
Nutrition Facts : Calories 327 g, Cholesterol 8 g, Fiber 7 g, Protein 12 g, SaturatedFat 3 g, Sodium 691 g
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