Soup's On in 2013: Ring in winter with heart-smart soup

Becky Varner shares ideas and recipes for heart-healthy soup.
BY BECKY VARNER beckyvarner@cox.net Modified: January 2, 2013 at 9:28 am •  Published: January 2, 2013

When making soup, prepare enough for multiple meals. Simply double the recipe and then freeze enough for dinner another evening.

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:

Pasta Fagioli

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.


IF YOU GO

Classes offerred

Becky will teach the following Healthy Cooking Classes in January:

Healthy Soups cooking classes featuring Cream of Potato Soup in a Slow Cooker and Vegetable Beef with Pasta Soup on at noon Jan. 8 at the Buy For Lessat 3501 NW Expressway and at noon Jan. 15 at Buy For Less, 10011 SE 15 St. in Midwest City.

Healthy & Simple Breakfast/Brunch Ideas featuring Gingered Fruit Compote and Savory Morning Muffins at 9:30 a.m. on Jan. 16 at Uptown Grocery Co., 1230 W Covell Road in Edmond.

Class size is limited, call 302-6273 ext. 332 for reservations.

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