What You Need:
2 tbsp extra virgin olive oil, divided
1 1/2 C onion, chopped
1 tbsp garlic, minced and divided
4 1/4 C of water, divided
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
1 C of small whole wheat pasta
1 carrot, cut lengthwise into fourths then sliced
1 (15 oz.) can no salt cannellini beans, rinsed and drained
4 C of broccoli florets
1 zucchini, cut in half lengthwise then sliced
1 C of cut green beans
1 C fresh parsley leaves
2 tbsp Parmesan cheese, grated
2 1/2 C plum tomatoes, chopped
How to Make It:
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 and 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
Because of the pasta this soup is a great source of protein and fiber. Use small pasta such as elbow macaroni to keep this soup light yet healthy. Serve your soup with crusty whole grain bread for a delicious lunch or dinner idea.
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
What You Need:
