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VEAL AND WHITE BEAN SOUP

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Leeks, leafy greens, tomatoes, white beans and ground veal pack a nutrient punch in this simple soup. This Veal and White Bean Soup can be made in advance and reheated before serving. Add a whole grain roll and a piece of fruit for a quick, healthy, energy sustaining meal.

1-1/2 lbs

ground Ontario veal

750 g

1/2 tsp

each, salt and pepper

2 mL

2 cups

chopped leeks (white and light green parts only)

500 mL

1 tbsp

chopped fresh rosemary

15 mL

bay leaves

6 cups

low sodium chicken broth

1.5 L

6 cups

chopped Swiss Chard, kale or spinach

1.5 L

2 cups

diced, canned low sodium tomatoes

500 mL

1 cup

rinsed and drained, canned white beans

250 mL

In large saucepan, cook ground veal with salt and pepper over medium high heat, breaking into small pieces until no pink remains, about 10 minutes. Add leeks and cook until leeks are tender but not browned, about 5 minutes. Stir in rosemary and bay leaves. Pour in chicken broth and bring to boil. Add in Chard and reduce heat to maintain a simmer; cook 10 minutes. Stir in tomatoes and beans and heat through, approximately 5 minutes. Let sit for 10 minutes before serving.

Makes 6 servings.

Chef’s Tip: Serve garnished with shaved Parmesan and lemon zest.

PER SERVING: about 230 cal, 31 g pro, 4 g total fat (1 g sat fat), 15 g carb, 3 g fibre, 100 mg chol, 560 mg sodium. %RDI: 20% iron, 6% calcium, 40% vit C, 60% vit A, 27% B12, 29% zinc.

Source: www.ontariovealappeal.ca

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