Soup's On in 2013: Ring in winter with heart-smart soup
Becky Varner shares ideas and recipes for heart-healthy soup.
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Jan 2Becky Varner demonstrates the making of a delicious soup...
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IF YOU GO
Becky will teach the following Healthy Cooking Classes in January:
This Pasta Fagioli recipe includes onion, red bell pepper, diced tomato and kale from the vegetable group, kidney beans from the protein group and whole wheat pasta from the grain group. And it is so simple to make. Here's how we made it:
Makes 8 servings
1 tablespoon olive oil
1 teaspoon dry thyme
½ teaspoon dry rosemary
2 teaspoons minced fresh garlic
½ cup finely chopped onion
1 cup chopped red bell pepper
6 cups fat free low sodium chicken broth
2 15 ounce cans red kidney beans, drained
¾ cup uncooked whole wheat small pasta
½ teaspoon ground black pepper
15 ounce can tomato sauce
4 cups fresh diced tomatoes or two 14.5 ounce cans diced tomatoes
1¼ cups chopped fresh kale
• Pour oil in a large pot and heat to medium.
• Add thyme, rosemary and garlic to hot oil and sauté for about a minute.
• Add remaining ingredients. Cover and simmer about one hour.
Nutrition Information: This recipe makes 8 one cup servings. Each serving contains approximately 182 calories and 2.3 grams fat.
Serving Suggestion: Add a fresh fruit cup with fat free vanilla yogurt as a salad or desert to include something from every food group in MyPlate.