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Your Health and Nutrition News!

Lower Fat Spicy Italian Ski Team Soup

Prep: 10 min, Cook: 20 min.

  • 1/3 cup onions, chopped
  • 1/3 cup green bell pepper, chopped
  • 3/4 tsp. garlic, minced
  • 1/4 tsp. crushed red pepper
  • 1-1/4 tsp. olive oil
  • 1 cup reduced-sodium beef broth
  • 1 cup water
  • 11 ounces canned kidney beans, drained and rinsed
  • 1-1/4 cups canned Italian style stewed tomatoes
  • 11 ounces frozen Italian-style vegetable combination
  • 3/4 tsp. dried basil leaves
  • 1/2 cup small shell pasta
  • 2/3 cup spinach leaves, loosely packed

    Sauté onion, pepper, garlic, and red pepper in oil in large saucepan until tender, 3-4 minutes. Stir in beef broth, water, beans, tomatoes, Italian vegetables, and basil; heat to boiling. Add pasta and simmer, uncovered, until vegetables and pasta are tender, about 10 minutes. Stir spinach into soup; simmer 1-2 minutes. Season to taste with salt and pepper. If desired, add a teaspoon of prepared pesto sauce into each bowl of soup.

    Note: You can substitute frozen chopped onion, green pepper, and prepared garlic. You can prepare soup 1-2 days in advance; refrigerate, covered.

    Courtesy American Dry Bean Board.

    Per serving: calories 200, fat 2.2g, 10% calories from fat, cholesterol 0mg, protein 10.9g, carbohydrates 36.9g, fiber 9.1g, sugar 7.4g, sodium 498mg, diet points 2.9.

    Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread: 1.8, Lean meat: 0.0, Fat: 0.3, Sugar: 0.0, Very lean meat protein: 1.0

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