Given its high water content and satiety value, eating an entree of soup is a good way to control your diet, and it can help you work in lots of vegetables. Here, the beans provide plenty of fiber, a key to weight management.

From Alexandria, Va., nutritionist Robyn Webb.

Garlicky spinach and white bean soup

2 teaspoons olive oil

1 medium onion, chopped (about 1 1/4 cups)

3 medium cloves garlic, minced

1 large carrot, peeled and cut into small dice

1 rib celery, cut into small dice

1 tablespoon flour

4 cups low-sodium chicken broth

1 14-ounce can no-salt-added diced tomatoes, with juice

1 15-ounce can cannellini or other white beans, drained and rinsed (or boiled and drained)

1 teaspoon dried oregano

1/2 teaspoon dried rosemary

2 cups washed, stemmed and coarsely chopped spinach leaves

Kosher salt

Freshly ground black pepper

Heat the olive oil in a large saucepan over medium-high heat. Add the onion, garlic, carrot and celery; stir to coat, then cook for 6 minutes, stirring often to keep the ingredients from sticking to the bottom of the pan. The vegetables will have softened.

Add the flour and , stirring, for 2 minutes, then add the broth, tomatoes with their juice, beans, oregano and rosemary; bring to a boil, then reduce the heat to medium-low and cook uncovered, stirring occasionally, for 20 minutes.

Add the spinach and cook for 5 minutes, stirring to incorporate so the spinach wilts. Season with salt and pepper to taste. Serve hot. Makes 7 1/2 cups (6 servings)

NUTRITION per serving: 154 calories, 9 g protein, 26 g carbohydrates, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 477 mg sodium, 6 g dietary fiber