Creamy White Bean Soup with Cabbage and Salmon
The ingredients in this hearty meal not only help prevent
cancer and heart disease–they also stave off ulcers.
by Anne Egan and Regina Ragone, M.S., R.D.
Found at www.prevention.com
1 cup navy beans, picked over, rinsed, and soaked overnight
2 1/2 cups water
2 cups chicken broth
6 cloves garlic, minced
1 bay leaf
2 Tbsp extra-virgin olive oil
1/2 head cabbage, coarsely chopped
1 large onion, chopped
1/2 lb skinned salmon fillet, cut into 1" chunks
2 oz (2 thick slices) Canadian bacon, coarsely chopped
1 Tbsp chopped fresh thyme
1. In a large saucepan or Dutch oven, combine the beans, water,
broth, garlic, and bay leaf. Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer, stirring occasionally,
for 50 minutes, or until the beans are very tender. Remove and
discard the bay leaf.
2. In a food processor or blender, puree the soup in batches
until smooth. Return the soup to the pot and bring to a boil
over medium heat. Cover to keep warm.
3. Meanwhile, heat 1 tablespoon of the oil in a large nonstick
skillet over high heat. Add the cabbage and onion. Cook,
stirring frequently, for 6 minutes, or until lightly browned
and tender.
4. Add to the soup.
5. In the same skillet, heat the remaining 1 tablespoon oil
over medium heat. Add the salmon and bacon. Sprinkle with
the thyme.
6. Cook, stirring gently, for 3 minutes, or until the salmon
is lightly browned and just opaque.
7. Gently stir the salmon mixture into the soup.
Makes 4 Servings
Per Serving: 340 calories, 27 g protein, 37 g carbohydrates,
10 g fat, 2 g saturated fat, 37 mg cholesterol, 14 g fiber,
536 mg sodium