Healthy Recipes Nutrition

Soup-er days

Soup-er Days

Comfort food that’s oh so good for you

As the days grow shorter, nothing beats a steaming crock of savory, homemade soup. A terrific and easy way to improve your family’s diet, soup can provide a filling, yet low-calorie meal that packs a lot of nutrients, protein, vitamins 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

Heat oil in stockpot over medium-high heat, then sauté onion, carrots, celery and chopped garlic for 2 to 3 minutes. Add water, potatoes, tomatoes, zucchini and pepper. Reduce heat and simmer for 30 minutes. Add navy beans, green beans, pasta, basil and 1 clove garlic. Add water if soup is too thick. Slightly mash soup ingredients with a potato masher to help thicken soup. Simmer for 15 minutes. Serve with Parmesan.

Serves 10. Per serving: 158 calories, 7 g protein, 30 g carbohydrates, 1 mg cholesterol, 2 g total fat (1 g saturated, 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

6 cups chopped fresh spinach, patted dry or 1/2 of 10-oz. package frozen chopped spinach, thawed and well drained

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 carbohydrates, 1 g total fat (0 g saturated, 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.

About the author

Children's Hospital of Georgia

Children's Hospital of Georgia

Children’s Hospital of Georgia is the only facility in the area dedicated exclusively to children. It staffs the largest team of pediatric specialists in the region who deliver out- and in- patient care for everything from common childhood illnesses to life-threatening conditions like heart disorders, cancer and neurological diseases.