Per Serving: 232 calories, 9 grams protein, 8 grams of fat, 32 grams of CHO, 8 grams of fiber, 1267 mg sodium.
Preparation Time: 35 minutes Cook Time: 50 minutes
Serves: 8 servings
Ingredients
- 3 tablespoons olive oil
- 2 garlic cloves, chopped
- 2 onions, chopped
- 2 cups chopped celery
- 5 carrots, sliced
- 2 cups chicken broth*
- 2 cups water
- 4 cups tomato sauce*
- ½ cup wine (optional)
- 1 cup canned kidney beans, drained
- 1 (15-ounce) can green beans
- 2 cups baby spinach, rinsed
- 3 zucchinis, quartered and sliced
- 1 tablespoon chopped oregano
- 2 tablespoons chopped fresh basil
- salt and pepper to taste
- ½ cup seashell pasta
- 2 tablespoons grated Parmesan cheese for topping
- 1 tablespoon olive oil
Instructions
In a large stock pot, over medium-low heat, heat olive oil and sauté garlic for 2 to 3 minutes. Add onion and sauté for 4 to 5 minutes. Add celery and carrots, sauté for 1 to 2 minutes. Add chicken broth, water and tomato sauce, bring to boil, stirring frequently. If desired, add red wine at this point. Reduce heat to low and add kidney beans, green beans, spinach leaves, zucchini, oregano, basil, salt and pepper. Simmer for 30 to 40 minutes, the longer the better. Fill a medium saucepan with water and bring to a boil. Add macaroni and cook until tender. Drain water and set aside. Once the pasta is cooked and soup is heated through, place 2 tablespoons cooked pasta into individual bowls. Ladle soup on top of pasta and sprinkle Parmesan cheese on top. Spray with olive oil and serve.
Shopping List
- olive oil
- 2 garlic cloves
- 2 onions
- celery
- 5 carrots
- chicken broth
- 2 cans tomato sauce
- wine (optional)
- canned kidney beans
- 1 (15-ounce) can green beans
- 1 bag baby spinach
- 3 zucchinis
- chopped oregano
- fresh basil
- seashell pasta
- grated Parmesan cheese
*You can use no salt chicken broth and tomato sauce to lower the sodium content.
From with permission: www.vegetablewithmore.com
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
