The Five- Meal Plan for Health and Fitness. Italian white beans, chickpeas, or kidney beans, drained and rinsed (about 1 1/2 cups)2 to 3 stalks red chard, cut into 1- inch pieces, tough ribs removed. Tbsp minced fresh Italian parsley. Tbsp grated Parmesan cheesesalt and pepper to taste. Directions. 1. In a large pot on medium heat, saute garlic and chili flakes in olive oil. Add broth and tomatoes, and stir. After about 5 minutes, add potato and gently boil about 1. Add beans, chard, carrots, and celery, and simmer a few more minutes. Ladle soup into warm bowls. Top with parsley, Parmesan, and salt and pepper. Per serving: 2. 70 calories, 2. Calories from fat: 2.
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