As the temperature drops and the daylight hours get shorter, a warm and cozy meal is a nice way to end the day. Dishes containing a variety of vegetables, along with proteins like beans or chickpeas, are both hearty and heart healthy!
DIY Minestrone Soup
Ingredients
- 1 TBSP olive oil
- 1 small onion (about 1/2 cup chopped)
- 2 medium carrots, sliced
- 1 stalk celery, sliced
- 1 clove garlic (or 1 tsp garlic flakes)
- 1 tbsp pot herbs, or substitute with a combination of thyme, parsley, and bay leaves
- 1 (14.5-ounce) can reduced-sodium chicken broth (about 2 cups)
- 1 (14.5-ounce) can no-salt-added diced tomatoes, plus 1 can of water
- 1 (19-ounce) can no-salt-added cannellini (white kidney) or other beans, drained and rinsed
- 1/2 cup frozen peas
- 1 cup cooked elbow macaroni (or substitute with your favorite grain)
Directions
In a large pot, heat olive oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs. Cook, stirring just until onions looks slightly wilted.
Add chicken broth, tomatoes, water, and beans. Bring just to a boil, then reduce heat to low and simmer about 10 minutes or until carrots are tender. Add frozen peas and macaroni to hot soup and serve.
Serves 4. Each 1/2-cup serving contains about 250 calories, 10 grams protein, 4 grams fat, 41 grams carbohydrates, 10 grams fiber, and 404 milligrams sodium. Recipe courtesy of Staywell Health Library. Photo is representative of actual recipe.
Looking for more meal ideas? Our dietitian team has curated a list of veggie-forward recipes to try this fall. Please note that these recipes are for informational purposes only and are not an endorsement of any of the recipe websites.
- Brussel Sprouts, Black Bean, and Sweet Potato Hash
- Curried Lentil, Tomato, and Coconut Soup
- Kale and Chickpea Stew
- Lentil Bowls with Avocado, Eggs, and Choulua
Learn about Nutrition Services from Valley’s Lifestyle Medicine Clinic.
