Quick minestrone soup
Canned goods can be a huge time saver, and still be perfectly healthy for you. It’s really all about reading the label and choosing the varieties that have no added sodium, or are low sodium. Using a bit of whole wheat pasta helps you meet the USDA’s recommendation to make half your daily grains whole.
Nutrition (per serving)
Calories: 180; total fat: 3g; saturated fat: 0.5g; protein: 9g; carbohydrates: 30g; sugar: 6g; fiber: 6g; sodium: 270mg.
2 tsp extra virgin olive oil
1 cup onion, chopped
2 stalks celery, diced
2 carrots, diced
2 cups mushrooms, wiped clean and chopped
2 cloves garlic, minced
1/3 pound green beans, rinsed, trimmed and cut into 1" to 2" pieces (about 1 1/2 cups)
1 (15.5 oz) can low-sodium garbanzo beans, drained and rinsed
1 (15 oz) can Italian-style diced tomatoes
1 (32 oz) box of low sodium chicken broth (can sub. vegetable broth)
1/2 cup whole-wheat medium shell pasta
1 tsp dried basil
¼ tsp garlic powder
¼ tsp thyme
½ tsp dried rosemary, crushed in the palm of your hand
½ tsp whole dried oregano, smashed between the palms of your hands
Salt and pepper, to taste
2-3 Tbsp Parmesan cheese
How to make it
Heat the olive oil in a large pot over medium-high heat. Add onion, celery, and carrots. Stir and heat vegetables until softened, about 5 minutes.
Add mushrooms, garlic, and green beans to the pot. Stir to combine with other vegetables and heat until softened, about 3 minutes.
Add remaining ingredients, except for Parmesan cheese. Bring soup to a boil.
Lower heat and simmer for about 10 minutes.
Ladle soup into bowls and top with approximately one teaspoon of grated cheese.
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August 16, 2017 at 01:14PM
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