Tag: pasta

Pasta Fagioli Soup

eminniha

Serving Size: 1 1/2 cups | Serves: 5

Ingredients:

  • 1/2 pound turkey sausage
  • 1 tablespoon oil (canola or olive)
  • 1 cup onion, diced
  • 1 clove garlic, minced
  • 2 cups water
  • 2 cups reduced-sodium chicken broth
  • 1 can (15.5 ounces) white beans (cannellini or great northern) (drained and rinsed)
  • 1 can (14.5 ounces) diced tomatoes, low sodium
  • 1/4 teaspoon ground black pepper
  • 1 cup whole wheat pasta
  • 1 cup fresh spinach (cut into bite-sized pieces)
  • Shredded parmesan cheese

Directions:

  1. Heat a large saucepan over medium heat. Cook sausage for 6 minutes. Drain grease from sausage. Remove sausage to a plate or bowl. Wipe the remaining grease out of the pan with a paper towel.
  2. Add oil to the pan and heat over medium. Add onion and garlic. Sauté for 3 minutes.
  3. Add water, broth, beans, tomatoes, and ground black pepper to the pan. Heat until boiling.
  4. Add pasta, cook until tender (8–10 min).
  5. Reduce heat to low. Add sausage and spinach. Simmer until spinach is wilted (about 3 minutes).
  6. Serve with parmesan cheese, if desired.

Nutrition information per serving:
320 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 35mg cholesterol, 650mg sodium, 43g total carbohydrate, 8g fiber, 5g sugar, 21g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate. edu

recipe , , , , ,
Leave a Comment on Pasta Fagioli Soup

Vegetable Pasta Soup

eminniha

Serving Size: 1 1/2 cups | Serves: 8

Ingredients:

  • 1 tablespoon oil (canola or vegetable)
  • 4 cups vegetables (like onions, carrots, and zucchini) (chopped or sliced)
  • 1 can (14.5 ounces) diced tomatoes with green chilies
  • 1 can (14.5 ounces) low sodium vegetable or chicken broth
  • 2 cups water
  • 1/4 teaspoon salt
  • 1 tablespoon Italian seasoning or dried basil
  • 2 cups small whole wheat pasta (shell or macaroni)
  • 6 cups fresh spinach leaves* (about 1/2 pound)

Instructions:

  1. Heat the oil in a large saucepan over medium heat until hot. Add onions and carrots. Cook until the vegetables are softened. Stir often. This should take about 3 minutes.
  2. Stir in zucchini and canned tomatoes. Cook 3-4 minutes.
  3. Stir in the broth, water, salt, and Italian seasoning or dried basil. Bring to a boil.
  4. Stir in the pasta and spinach. Return to a boil.
  5. Cook until the pasta is tender using the time on the package for a guide.

Nutrient information per serving:

130 calories, 2.5g total fat, 0g saturated fat, 0g trans-fat, 20mg cholesterol, 370mg sodium, 23g total carbohydrate, 4g fiber, 5g sugar, 4g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. Visit the website for more information, recipes, and videos.

recipe ,
Leave a Comment on Vegetable Pasta Soup

Categories

Meta