Pasta & Bean Soup

Pasta & Bean Soup

Using basic canned goods and a few other staples, you can make this comforting soup in just minutes. The trick to achieving a full-bodied homemade flavor from canned chicken broth is to freshen it up with a handful of herbs, some garlic cloves and crushed red pepper. For a meatier flavor, add a little crumbled cooked Italian turkey sausage to the soup.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
8 15 min 35 min

Directions

Ingredients

  • 4 14-ounce c reduced-sodium chicken broth
  • 6 cloves garlic, crushed and peeled
  • 4 4-inch spr fresh rosemary, or 1 tablespoon dried
  • 1/8-1 teaspoon crushed red pepper
  • 1 15-1/2-oun cannellini, (white kidney) beans, rinsed, divided
  • 1 14-1/2-oun diced tomatoes
  • 1 cup medium pasta shells, or orecchiette
  • 2 cups individually quick-frozen spinach, (6 ounces) (see Ingredient note)
  • 6 teaspoons extra-virgin olive oil, (optional)
  • 6 tablespoon freshly grated Parmesan cheese

Cooking Instruction

Step 1

Combine broth, garlic, rosemary and crushed red pepper in a 4- to 6-quart Dutch oven or soup pot; bring to a simmer. Partially cover and simmer over medium-low heat for 20 minutes to intensify flavor. Meanwhile, mash 1 cup beans in a small bowl.

Step 2

Scoop garlic cloves and rosemary from the broth with a slotted spoon (or pass the soup through a strainer and return to the pot). Add mashed and whole beans to the broth, along with tomatoes; return to a simmer. Stir in pasta, cover and cook over medium heat, stirring occasionally, until the pasta is just tender, 10 to 12 minutes.

Step 3

Stir in spinach, cover and cook just until the spinach has thawed, 2 to 3 minutes. Ladle the soup into bowls and garnish each serving with a drizzle of oil, if desired, and a sprinkling of Parmesan. Variation: Substitute chickpeas (garbanzo beans) for the cannellini beans; use a food processor to puree them.


Nutrition

  • Serving: Per serving
  • Calories: 133
  • Carbohydrates: 21g
  • Fat: 2g
  • Protein: 9g
  • Dietary Fiber: 4g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 0g
  • Cholesterol: 6mg
  • Potassium: 29mg
  • Sodium: 320mg
  • Exchanges: 1 1/ 2 starch, 1 vegetable, 1 lean meat
  • Carbohydrate Servings: 1

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