Because of the pasta, this Hearty & Healthy Italian Soup is a great source of protein and fiber. It’s served well with crusty, whole-grain bread. Use small pasta such as elbow macaroni to keep this soup both light and healthy.
Ingredients:
- 2 Tbsp. extra virgin olive oil, divided
- 1 1/2 C onion, chopped
- 1 Tbsp. garlic, minced and divided
- 4 1/4 C water, divided
- 1 (14-1/2 oz.) can fat-free, reduced-sodium chicken broth
- 1 C small whole wheat pasta
- 1 carrot, cut lengthwise into fourths and then sliced
- 1 (15 oz.) can cannellini beans, no salt, rinsed and drained
- 4 C broccoli florets
- 1 zucchini, cut in half lengthwise and then sliced
- 1 C cut green beans
- 1 C fresh parsley leaves
- 2 Tbsp. Parmesan cheese, grated
- 2-1/2 C plum tomatoes, chopped
Directions:
Place 1 tsp. of the oil into a heavy 5-qt. pot. Place the pot over medium high heat and stir in the onions. Cover the pan and simmer for 5 minutes, stirring occasionally, or until tender. Stir in 2 tsp. of the minced garlic and cook 30 seconds or until fragrant. Pour in 4 C of the water and the chicken broth, and stir well. Bring the liquid to a brisk boil, then stir in the pasta and carrots. Boil for 5 minutes. Remove 3/4 C of the cannellini beans and set aside. Place the remaining cannellini beans into the pot. Stir in the broccoli, zucchini, and green beans. Bring the mixture back to a brisk boil, and boil for 5 minutes or until the pasta is tender.
Place the remaining cannellini beans, oil, garlic, and water into the blender. Add the parsley leaves and Parmesan cheese and puree until smooth. Remove the soup from the heat and stir in the tomatoes and puree mixture. Makes 4 servings.
Preparation Time: approximately 20 minutes
Cooking Time: approximately 15 minutes 30 seconds
Total Time: approximately 35 minutes 30 seconds
Nutritional Information: (approximate values per serving)
Calories 327; Fat 9g; Saturated Fat 2g; Carbohydrates 51g; Protein 15g; Fiber 11g; Cholesterol 2mg; Sodium 361mg.
Facebook
Twitter
RSS
