Healthy Recipes

Meatless Monday Recipe: Tuscan Bean & Pasta Soup

Go meatless once a week for your health & the environment.

Meatless Monday Recipe: Tuscan Bean & Pasta Soup
Pin it Pornchai Mittongtare

Ingredients: 

2 tablespoons olive oil
1/2 cup chopped white or yellow onion
1/2 cup diced celery
1 large carrot, halved lengthwise and cut into 1-inch pieces
2 cloves garlic, minced
1/2 teaspoon salt, divided
2 cups vegetable broth
2 cups water
1 cup whole-wheat rotini
2 (15-ounce) cans cannellini or other white beans, drained
1 tomato, seeded and chopped
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh oregano
4 tablespoons freshly grated Parmesan cheese

Directions: 

1. Place the olive oil in a large stock-pot or Dutch oven and heat over medium-high heat. Add the onion, celery, and carrot, and saute 5 to 6 minutes or until they begin to brown lightly. Stir in the garlic and 1/4 teaspoon of salt and saute minute, Add the vegetable broth and water; bring to a boil. Add the rotini and cook at a low boil 6 to 8 minutes or until the pasta is tender.
2. Reduce heat, and stir in the beans, tomato, parsley, oregano, and remaining 1/4 teaspoon of salt; simmer 6 to 8 minutes or until warmed throughout. Divide the soup among 4 bowls and sprinkle with the Parmesan.

Nutritional facts: 

Serves 4. Per serving: 320 calories, 25% fat (9.2 g; 2.2 g saturated), 58% carbs (48 g), 18% protein (14.7 g), 10.1 g fiber, 780 mg sodium.