Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Bean and Pasta Soup Recipe

Wednesday, February 13, 2013

{soups-salads-and-salad-dressings} Bean and Pasta Soup Recipe

Bean and Pasta Soup Recipe

"We're always on the lookout for great, low-fat recipes and this soup fits the bill," writes Union, Ontario's Maria Gooding. "Loaded with veggies and pasta, it's fast, filling and delicious. Once school starts, I make it every week."

This recipe is:

Healthy

Diabetic Friendly

    Prep: 20 min.
    Cook: 30 min.
    Yield: 5 Servings

Ingredients

    1 cup uncooked small pasta
    2 celery ribs, thinly sliced
    2 medium carrots, thinly sliced
    1 medium onion, chopped
    1 tablespoon olive oil
    1 garlic clove, minced
    2 cups water
    1 can (14-1/2 ounces) diced tomatoes, undrained
    1-1/4 cups reduced-sodium chicken broth or vegetable broth
    1 teaspoon dried basil
    1/2 teaspoon dried rosemary, crushed
    1/4 teaspoon salt
    1/8 teaspoon pepper
    1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
    2 cups shredded fresh spinach
    1/4 cup shredded Parmesan cheese, optional

Directions

    Cook pasta according to package directions. Meanwhile, in a large nonstick saucepan, saute the celery, carrots and onion in oil for 5 minutes. Add garlic; cook 1 minute longer. Stir in the water, tomatoes, broth, basil, rosemary, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until carrots are tender.
    Drain pasta; stir into vegetable mixture. Add the beans; heat through. Stir in spinach; cook until spinach is wilted, about 2 minutes. Sprinkle with Parmesan cheese if desired. Yield: 5 servings.

Nutritional Analysis: 1-1/2 cups equals 218 calories, 5 g fat (1 g saturated fat), 3 mg cholesterol, 588 mg sodium, 35 g carbohydrate, 7 g fiber, 9 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat.

Originally published as Bean and Pasta Soup in Light & Tasty February/March 2006, p61