When the Temperature Drops, Soups On!
There’s nothing that warms a body more than a hearty soup. A soup “that’s a meal” should include protein, vegetables, and a small portion of a grain, in this recipe, pasta. Here’s a meal-in-a-soup recipe sure to warm you up and fill you up too!
Light Bean and Pasta Soup
½ cup cooked whole grain pasta shells (small macaroni can substitute)
1 tablespoon olive oil
1 small onion, cleaned and chopped
4 garlic cloves, sliced thin
1 medium carrot, cleaned and sliced
1 sixteen ounce cans of garbanzo beans, rinsed well in a colander
½ cup of thinly sliced sun dried tomatoes (drain oil)
3 tablespoon of dried rosemary, finely chopped
1 bay leaf
½ teaspoon of smoked paprika
½ teaspoon dried red pepper flakes
2 cups of water or one cup of water and one cup of low sodium vegetable broth
Salt and pepper to taste
In a saucepan add the olive oil and heat over low to medium heat.
Add the onion, garlic, rosemary, bay leaf, red pepper flakes, and smoked paprika.
After 2-3 minutes, add the water, tomatoes, carrots, and one cup of beans.
Bring to a boil, stirring the liquid periodically, and then lower heat and allow it to simmer about 8 – 10 minutes.
Puree and then return to the saucepan.
Now add the second cup of beans, and the cooked pasta.
You can always add more water if the soup is too thick at this point.
Serve with a dinner salad and you’ve got a filling, nutritious winter meal.
-Amy Hendel, PA/HealthCoach