Healthy Recipe of the Week

This weekend the clocks turn back and days become even shorter, the weather is getting chillier, and our tummies are craving a healthy meal after yesterday’s Halloween candy binge.

Let’s prepare a batch of a nutrient-rich, veggie forward DIY soup!

Minestrone Soup

Ingredients

• 1 tablespoon Extra Virgin Olive Oil
• 1 small Onion (about 1/2 cup) (chopped)
• 2 medium Carrots (sliced)
• 1 Celery Stalk (sliced)
• 1 Garlic Clove (*may substitute for 1 teaspoon garlic flakes)
• 1 tablespoon Pot Herbs (*may substitute with a combination of thyme, parsley, and bay leaves) 
• 1 (14.5-ounce) can reduced-sodium Chicken Broth (about 2 cups) 
• 1 (14.5-ounce) can no-salt-added Tomatoes (diced) (*add 1 can of water)
• 1 (19-ounce) can no-salt-added Cannellini Beans (drained and rinsed) (*may substitute for beans of choice)
• 1/2 cup Peas (frozen)
• 1 cup Elbow Macaroni (cooked) (*may substitute for grain or pasta of choice)

Directions

In a large pot, heat the olive oil over medium-high heat. Add the onion, carrots, celery, garlic, and pot herbs. Cook and stir the mixture until the onions appear slightly wilted.

Add the chicken broth, tomatoes, water, and beans. Bring to a boil. Reduce the heat to low and simmer about ten (10) minutes or until carrots are tender. Add the peas and elbow macaroni to the hot soup. Serve.

Yields: 4 servings

Nutritional Information

Per Serving (1/2 cup): 250 Calories | 10g Protein | 4g Fat | 41g Carbohydrates | 10g Fiber | 404mg Sodium

 

 

 

 

 

 

Reference

Valley Communications. (2024, October 17). Valley eats – It’s getting cold outside! Warm up with a veggie-forward meal. We Are Valley. https://blog.valleymed.org/2024/10/17/valley-eats-its-getting-cold-outside-warm-up-with-a-warm-veggie-forward-meal/?j=189184&sfmc_sub=223998&l=55_HTML&u=4682238&mid=534004843&jb=13003