hearty vegetable, bean and pasta soup
1 16 oz can kidney, pinto or white beans
1/3 C fresh parsley, chopped
3 cloves garlic, minced
1/4 t freshly ground black pepper
4 cloves garlic, minced
2 zucchini, diced
3 celery stalks with leaves, chopped
2 carrots, peeled and diced
2 onions, minced
1 16 oz can diced tomatoes
3 C water
1/2 C elbow macaroni, uncooked
1/2 C tomato juice or veggie stock
salt (if any, to taste)
(optional) soy parmesan cheese to sprinkle on top, 1/2 T each
In a large pot, slightly mash beans with fork, add parsley, garlic and pepper, mix well. Add water and vegetables. Heat on medium to boil and then lower heat to simmer 1 hour. Add remaining ingredients and simmer 15 minutes. If using salt, let each diner add to taste. Serve with 1 t soy parmesan cheese sprinkled on each bowl.
8 servings, each 93 calories: 7% from fat (0.75 g), 76% from carbohydrates (19.7 g), 17% from protein (4.5 g). Sodium 87 mg, Fiber 4.1 g.
Healing Heart Hint
For a thicker, more hearty potage, add any or all of the following: 3 red or boiling potatoes, peeled and diced; 1 C shredded cabbage; 1 C fresh or frozen peas; green beans; red or green bell pepper; 1 C garbanzo beans.
|©2003 Dr. Neal Pinckney||Healing Heart