1 teaspoon olive oil 1 cup frozen chopped or diced onion 1 pound sliced zucchini (about 2 cups) 1 stalk celery, sliced (about 1 cup) 3/4 cup diced carrots 2 garlic cloves, crushed 2 cups fat-free, low-sodium chicken broth 1 cup drained, no-salt-added whole tomatoes 1/4 cup raw arborio rice 2 cups rinsed and drained canned white beans 4 cups washed, ready-to-eat spinach 1/2 teaspoon dried thyme Salt and freshly ground pepper 1/4 cup crumbled feta cheese
Heat oil in a large saucepan on medium-high heat. Add onion, zucchini, celery, carrots and garlic. Saute 2-3 minutes. Add the chicken broth, tomatoes and rice. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 15 minutes. Add the beans, spinach and thyme. Cook until the beans are warm and the spinach wilted, about 1 minute. Add salt and pepper to taste. Ladle into bowls and sprinkle with feta.
474 calories, 26 g protein, 79 g carbohydrates, 7 g fat, 10 mg cholesterol, 883 mg sodium, 19 g fiber. Calories from fat: 14 percent.