Monday, November 21, 2011

Meatless Monday... Italian Vegetable Soup

I have been feeling a little under the weather lately, so soup was definitely on my agenda for the week.  This vegetarian soup is packed with a variety of vegetables, as well as Cannellini and Garbanzo beans for protein and carbs.  It is super easy and super inexpensive to make and so much better than canned soup.  This batch made about 10 servings for a total cost of about 7 dollars, not so bad!  Stock up on your pantry vegetables and beans when they are on sale to cut down on cost, plus it is always good to have them on hand.  

Soup is a great choice for those looking for a hot meal that is lower in calories.  Try broth based soups filled with lots of vegetables to help you feel full!  Soup can be a great snack too! 

Italian Vegetable Soup
Serves 10

1 tsp olive oil
1 onion, chopped
2 cloves garlic, chopped
1 cup of green beans, cut into 1 in pieces (or cut canned green beans)
2 stalks celery, diced
3 carrots, sliced
1 Can low-sodium corn
1 Can Cannellini Beans
1 Can Garbanzo Beans
1 Can Diced or stewed tomatoes
6 cups of low-sodium vegetable broth
1 tsp oregano
pepper, to taste

Directions:  Heat the oil in a large saucepan over medium heat.  Add onions and cook for 3 minutes.  Add carrots and onion and cook for 2 more minutes.  Add remaining ingredients and simmer (covered) on medium-low for 35 minutes.  Add more water as needed.  Enjoy with a nice salad and a slice of Semolina bread.

Nutrition Facts: 1 1/4 cup of soup
130 calories, 23 g carbohydrates, 7 g protein, 1 g fat, 6 g fiber, 270 mg sodium

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