Foodie Friday: A quick and tasty fall meal, spinach and white bean soup

A fibre and protein packed meal

Looking for a quick and tasty meal to whip up this fall? This spinach and white bean soup is a personal favourite of mine simply because it is quick to prepare and makes for easy lunches throughout the week. Also, it's delicious!

Kidney beans are a healthy and cost effective way to add extra protein into your diet. Just remember to rinse off canned beans under water first to remove the excess salt. Add in all the extra veggies and you are left with a fibre and protein packed meal that will leave you feeling full and satisfied.

This recipe calls for orzo, which is a small pasta similar in shape to rice. It can easily be substituted for any other small pasta (or quinoa) that you might have in your kitchen.

Spinach and white bean soup

Adapted from Damn Delicious

Serves 4-6

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 celery stalks, diced
• 2 carrots, diced
• 4 garlic cloves, minced
• 1 cup chopped fresh spinach (or 1/2 cup frozen)
• 6 cups low sodium chicken stock
• 1 can (15 oz) white kidney beans, drained & rinsed
• 1 can (28 oz) diced tomatoes
• ½ cup uncooked orzo pasta
• 2 tsp dried thyme
• 2 tsp dried basil
• 2 bay leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions, celery, and carrots and cook until soft (approximately 5 minutes). Add in garlic and stir one minute longer.
2. Add in chicken stock, tomatoes, and herbs (thyme, basil, and bay leaves). Bring to a boil.
3. Stir in orzo. Reduce heat and simmer until orzo is tender (approximately 10 minutes).
4. Stir in kidney beans and spinach. Cook until spinach is wilted. Remove bay leaves before serving and add salt and pepper to taste.

Enjoy!