A soup that’s good for your heart (and soul)!

Written by Lauren Graf   

In honor of Heart Health month and my Italian grandmother, I wanted to share a simple family recipe from a region of the world known for having some of the healthiest hearts —  the Mediterranean. Mediterranean countries have lower rates of cardiovascular disease, type II diabetes and cancer than many other countries (including the U.S.), most likely due to their diet of vegetables, fruits, beans, nuts, olive oil, as well as fish and wine.

It’s funny that we typically associate Mediterranean cuisine such as Italian with heavy, high calorie foods like white bread, pasta and meat.  Some of my fondest memories of my grandmother are of her cooking big Italian Sunday meals (like this soup) and chopping up lots of vegetables —  not lots of pasta and heavy sauces. Many Americans have a skewed view of what authentic Italian food is, because U.S. restaurants have altered traditional menus to suit the taste of Americans — meaning bring on the carbs, fat and lots of it! In Italy however, people don’t eat huge plates of pasta for dinner. Instead, a small plate of pasta is often served as an appetizer, and the main course is usually vegetables with fish or meat.  

This bean and escarole soup is a perfect example of a traditional Italian main course. Escarole is a common green used in Italian cooking and is loaded with nutrients such as fiber and folate.  Folate has been shown to help prevent cardiovascular disease by decreasing blood pressure and reducing inflammation in the body. Along with a small piece of hearty bread, this soup can make a great lunch or light dinner. And although it never quite tastes as good as my grandma’s, it still warms my heart. Enjoy!

Italian Bean and Escarole Soup

Total Time: 20 minutes

Serves: 4



Ingredients

• 2 tablespoons of olive oil
• 3 cloves garlic, chopped
• 1 large red pepper, chopped
• 1 pound of escarole, chopped
• 4 cups low sodium chicken or vegetable broth
• 1 (15 ounce) can cannellini beans (white beans)
• Black pepper

Directions

1. Pour two tablespoons of olive oil in a large pot on medium heat.  Add chopped garlic and sauté a minute or two until slightly browned.
2. Add the chicken or vegetable broth, the escarole and the red pepper and simmer for about 10 minutes.
3. Add the cannellini beans halfway through (about 5 minutes after adding escarole and broth and pepper).  Allow to simmer for an additional 5 minutes or until soup is heated through
4. Season with pepper to taste.

Serve with Parmesan cheese and a crusty garlic bread

Nutrition Content:
Per Serving (about 1 ¾ -2 cups), 195 calories, 9 grams fat, 1 gram saturated fat, 22 g carbohydrate, 8 grams fiber, 8 grams protein, 155 mg sodium, 230 mcg folic acid (58% daily need), 270 mcg vitamin K, (330% daily need), 60 mg vitamin C (100% daily need)