White Bean and Tomato Soup
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Serves7 (2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoons olive oil
- 1 medium onion, chopped
- 3 carrots, cut into small pieces
- 3 cloves garlic, minced
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- 1 bunch kale, stems removed, chopped, and rinsed well
- 1 28-ounce can crushed tomatoes
- 6 cups vegetable broth, no salt added
- 2 cups water
- 2 15-ounce cans cannellini beans, drained and rinsed
- 1/2 teaspoon crushed red pepper (optional)
- 1/2 cup macaroni, whole wheat, uncooked
Directions
- Heat oil in large soup pot over medium heat. Add onion and cook 5 minutes.
- Add carrot, garlic, pepper, and oregano. Cook another 5 minutes.
- Add the kale and cook until it just wilts, about 3-5 minutes.
- Add the crushed tomatoes, broth, water, beans and crushed red pepper. Bring to a boil.
- Reduce to low heat and simmer for 5-10 minutes. Add pasta and cook additional 5-10 minutes until pasta is cooked al dente.
- Serve warm.
Recipe Tips
Use any type of pasta. Smaller pieces work best in this recipe.
Try whole wheat or legume-based pasta for increased fiber content.
Stays in the refrigerator up to 4 days.
Nutrition Facts
White Bean and Tomato Soup
Amount Per Serving
Calories 267
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Saturated Fat 0g
0%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 281mg
12%
Potassium 1198mg
34%
Total Carbohydrates 50g
17%
Dietary Fiber 12g
48%
Sugars 8g
Protein 14g
28%
Vitamin A
42%
Vitamin C
54%
Vitamin D0%
Calcium
20%
Iron
34%
* Percent Daily Values are based on a 2000 calorie diet.
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