Lately at WW we’ve been discussing how what and how we eat affects our weight loss journey. This post focuses strictly on the what: incorporating foods rich in protein, calcium and vitamin D to improve our bone and muscle strength. This soup, from NYT food columnist Martha Rose Shulman, is a good example. It has protein from white beans and lots of calcium from kale. The recipe is designed for busy weeknights when you don’t have the time or energy to cook.
I made the process even faster and easier: I bought a tub of Trader Joe’s Mirepoix, (aka chopped celery, onion and carrot), which eliminated any chopping. I also used chicken broth instead of water. Choose your poison, so to speak, but either way, this is delicious, low-WW-Point soup. Best of all, your bone-strengthening dinner is ready in about a half hour. And your weight loss progress going into the holidays remains right on target. Eat soup, lose weight and get ready to hang the mistletoe!
1 Tbsp. olive oil 1 medium onion, chopped 1 large carrot, chopped 1 stalk celery, chopped Salt to taste 2 garlic cloves, minced 1 14-oz. can chopped tomatoes, with juice 6 cups water (I used reduced-sodium chicken broth) 1 Tbsp. tomato paste 1 tsp. dried oregano 1 medium Yukon gold potato (about 6 ounces), diced 1 bay leaf 4 cups stemmed and chopped Tuscan or lacinato kale 1 15-oz. can cannellini beans, rinsed and drained Freshly ground pepper Parmesan cheese for serving
Heat the olive oil over medium heat in a large soup pot and add the onion, carrot, and celery and a pinch of salt. Cook, stirring often, until the vegetables are tender, about 8 minutes. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Stir in the tomatoes and juice from the can, add another pinch of salt and cook, stirring often, for 5 to 10 minutes, until the tomatoes have cooked down slightly.
Add the water or chicken broth, tomato paste, oregano, potato, salt to taste and bay leaf. Bring to a boil, cover and simmer 10 to 15 minutes, until the potatoes are just about tender.
Add the kale and simmer another 10 minutes, until the kale and potatoes are tender and the soup is fragrant. Taste, adjust salt and add pepper. Stir in the beans and heat through for 5 minutes. Serve, sprinkling grated Parmesan over each bowl.
Add 1 WW Point for 2 Tbsp. Parmesan cheese.
Serves 6