Change Type Size Print Friendly Page Email Page
Cup of soup
mouse

A more nutritious YOU

Want to be notified when new recipes and stories are available each month from YOU Online? Click here to sign up for our monthly eNewsletter to help you on your way to a more healthy and nutritious you.

Soup Does a Body Good

This month's recipe for Vegetarian Minestrone with Fire Roasted Tomatoes is the perfect solution to warm you up on a chilly afternoon

Nothing's better on a Sunday afternoon than letting a big pot of homemade soup simmer to perfection. And this one couldn't be easier, or healthier. Combine all the vegetables you have on hand and spice it up with crushed red pepper and fresh oregano. Ten healthy grams of protein and less than 300 calories per bowl—delish!

Vegetarian Minestrone with Fire-Roasted Tomatoes

Ingredients
1 Tbsp. olive oil
1 large garlic clove, minced
1 large carrot, peeled, thinly sliced
1 large celery rib, trimmed, thinly sliced
1 small onion, chopped
2 Tbsp. tomato paste
1 (14.5-oz.) can crushed tomatoes, preferably fire-roasted
1 c. cooked lima beans or butter beans (drained and rinsed if canned)
1/2 tsp. crushed, dried oregano
1/8 tsp. crushed red pepper flakes
1/4 tsp. pepper
3 c. reduced-sodium vegetable broth
1 c. cooked macaroni
1 c. frozen, unthawed peas
Fresh oregano for garnish, optional

Directions
Heat olive oil in Dutch oven or large pot over medium heat. Add garlic, carrot, celery and onion. Cook for 7 to 10 minutes or until onion is tender. Add tomato paste, crushed tomatoes, beans, oregano, red pepper flakes, pepper and broth. Bring to a boil.

Reduce heat to low and simmer 15 minutes or until carrot is tender. Stir in macaroni and peas. Simmer at least 5 minutes to heat through. Garnish with fresh oregano if desired.

Makes 4 (1 3/4-cup) servings.

Nutrition information per serving: 270 calories; 4.5 g total fat; 10 g protein; 40 g carbohydrates; 600 mg sodium; and 6 g dietary fiber.

Back to main page

Back To Top
Last Updated 04/10/2009