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.
