Soup-er days

Soup-er Days

Comfort food that’s oh so good for you

As the days develop shorter, nothing beats a steaming vessel of appetizing, hand crafted soup. A stupendous and simple approach to improve your family’s eating regimen, soup can give a filling, yet low-calorie feast that packs a great deal of supplements, protein, nutrients and more into one pot.

Minestrone

2 tsp. olive oil

1 medium onion, chopped

2 medium carrots, chopped

2 ribs celery, including leaves, chopped

2 medium cloves garlic, chopped

8 cups water

2 medium potatoes, peeled and cubed

4 medium tomatoes, peeled and cubed, or 15-oz. can no-salt-added diced tomatoes

1 small zucchini, cubed

1 tsp. pepper, or to taste

15 oz. can drained and rinsed navy beans

1/2 lb. fresh green beans, sliced

1/2 cup whole-wheat dried pasta (shells or elbow macaroni)

1 tbsp. dried basil, crumbled

1 medium clove garlic, whole

1 to 2 cups water (optional)

2 tbsp. grated Parmesan cheese

Warmth oil in stockpot over medium-high warmth, at that point sauté onion, carrots, celery and slashed garlic for 2 to 3 minutes. Include water, potatoes, tomatoes, zucchini and pepper. Diminish warmth and stew for 30 minutes. Include naval force beans, green beans, pasta, basil and 1 clove garlic. Include water if soup is excessively thick. Somewhat pound soup fixings with a potato masher to help thicken soup. Stew for 15 minutes. Present with Parmesan.

Serves 10. Per serving: 158 calories, 7 g protein, 30 g starches, 1 mg cholesterol, 2 g all out fat (1 g immersed, 0 g polyunsaturated, 1 g monounsaturated), 6 g fiber, 51 mg sodium

Spinach Pasta Soup

4 cups low-sodium chicken broth

1/2 cup water

1/4 cup plus 1 tbsp. no-salt-added tomato paste

1/2 tsp. grated lemon zest (optional)

1/4 cup orzo or pastina

In a medium pot over medium-high warmth, whisk together stock, water, tomato glue and lemon pizzazz, and heat to the point of boiling. Mix in pasta, decrease warmth to medium and cook for 5 to 7 minutes, or until pasta is delicate. Mix in spinach and green onions and cook for 2 to 3 minutes. Season with pepper and salt.

2 sliced green onions

1/4 tsp. pepper

1/4 tsp. salt

In a medium saucepan over medium-high heat, whisk together broth, water, tomato paste and lemon zest, and bring to a boil. Stir in pasta, reduce heat to medium and cook for 5 to 7 minutes, or until pasta is tender. Stir in spinach and green onions and cook for 2 to 3 minutes. Season with pepper and salt.

Serves 4.

Per serving: 95 calories, 4 g protein, 15 g starches, 1 g all out fat (0 g immersed, 0 g polyunsaturated, 0 g monounsaturated), 3 g fiber, 222 mg sodium

Recipes reprinted with permission from The New American Heart Association Cookbook, 25th Anniversary Edition, © 2001 Clarkson Potter Publishers.

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