A big pot of soup is warm and comforting. Beans and pasta combine to make a complete protein meal. If you like a little heat, add a pinch of crushed red pepper flakes.
- 1 tbsp (15 mL) olive oil
- 1 Ontario Onion, chopped
- 2 each Ontario Carrots and Parsnips, diced
- 1 clove Ontario Garlic, minced
- 1 tsp (5 mL) dried basil
- 1/2 tsp (2 mL) dried thyme leaves
- 1 can (28 oz/796 mL) diced tomatoes
- 6 cups (1.5 L) sodium-reduced chicken broth or vegetable broth
- 2 cups (500 mL) shredded Ontario Green Cabbage
- 1 can (19 oz/540 mL) white kidney or romano beans, drained and well rinsed
- 1/2 cup (125 mL) elbow macaroni or other small shaped pasta
- 3 tbsp (45 mL) chopped fresh Ontario Parsley
- 1/2 cup (125 mL) freshly grated Parmesan cheese
In large pot, heat oil over medium heat. Add onion, carrots and parsnips; cook stirring occasionally until softened, about 5 minutes. Stir in garlic, basil, thyme and a pinch of pepper. Add tomatoes and broth; cover and bring to boil. Reduce heat and simmer for 15 minutes.
Add cabbage, beans and pasta; return to boil. Reduce heat and simmer for 5 minutes until pasta is tender. Stir in parsley; season with salt and more pepper to taste. Serve with cheese.
- If making ahead, soup will thicken. Add water or broth until desired consistency.
- Use vegetable broth in place of chicken broth for a vegetarian meal.
- PROTEIN: 12 grams
- FAT: 5 grams
- CARBOHYDRATE: 34 grams
- CALORIES: 226
- FIBRE: 6 grams
- SODIUM: 585 mg