Spicy Italian Ski Team Soup
High Fiber Recipe
Spicy Italian Ski Team Soup with a lot of healthy vegetables including bell peppers and kidney beans, with beef broth, Italian style stewed tomatoes, basil and shell pasta.
1/3 cup chopped onions
1/3 cup chopped green bell pepper
3/4 teaspoon minced garlic
1/4 teaspoon crushed red pepper
1-1/4 teaspoon olive oil
1 cup reduced sodium beef broth
1 cup water
11-ounce can kidney beans, drained, rinsed
1-1/4 cup canned Italian stewed tomatoes
11-ounces frozen Italian vegetable combination
3/4 teaspoon dried basil leaves
1/2 cup small shell pasta
2/3 cup spinach leaves, loosely packed
Saute onion, pepper, garlic, and red pepper in oil in large saucepan until tender, 3 to 4 minutes.
Stir in beef broth, water, beans, tomatoes, Italian vegetables, and basil; heat to boiling. Add pasta and simmer, uncovered, until vegetables and pasta are tender, about 10 minutes.
Stir spinach into soup; simmer 1 to 2 minutes. Season to taste with salt and pepper. If desired, add a teaspoon of prepared pesto sauce into each bowl of soup.
Note: You can substitute frozen chopped onion, green pepper, and prepared garlic. You can prepare soup 1-2 days in advance; refrigerate, covered.
Courtesy American Dry Bean Board.
Recipe makes 6 servings
Serving size: Approximately 1/2-cup
Calories: 200; Fat: 2.2g; Cholesterol: 0mg; Protein: 10.9g; Carbohydrates: 36.9g; Fiber: 9.1g; Sugars: 7.4g; Sodium: 498mg
10 percent calories from fat
Dietary Exchanges: Vegetable: 1.5, Bread: 1.8, Fat: 0.3, Very lean meat protein: 1.0
High Fiber Tip
Drink plenty of fluids -- at least 8 cups every day. Fluids help fiber in its many benefits to your body.
You may also like...
- Italian Bean and Tuna Salad
- Italian Vegetable Rice Soup
- German Bean and Sausage Soup
- Maryland Crab Soup