Tuesday, December 28, 2010

Make it Tonight - Sick Day Soup

It seems like everyone is sick right now! Cold, flu or just run down. I've loaded this simple soup with vitamins & minerals so it's packed with Vitamins A & C, plus iron, potassium, calcium and fibre to keep your body healthy and help boost your immune system! It's a pretty quick and easy recipe, a combination of the traditional chicken soup (without the chicken) and minestrone. Try it tonight and enjoy a wholesome bowl of warm goodness!

Note on Vegetable Broth: You can use the stuff out of a can or box, use water and bouillon cubes or make your own. I often add one part water to one part broth, to cut the salt and then add extra spices to add flavour.

Wholesome Pasta, Bean and Veggie Soup

Ingredients & Instructions

2 Tbsp olive oil
1/2 small onion, chopped

1. Saute for 2-3 minutes in a large pot.

6 cups vegetable broth
1 large potato (about 2 cups), diced
4 large carrots (about 2 cup), diced
2 tomato, diced
1 tsp thyme
1 tsp basil
dash of cayenne pepper

2. Add broth, vegetables and herbs to pot. Bring to a boil. Cook on medium-high for 25-30 minutes or until desired tenderness is reached.

2 cups (cooked) small pasta noodles (about 3/4 uncooked)

3. Meanwhile cook pasta in a separate pot.

4 cups raw baby spinach (or chopped regular spinach)
1 can chickpeas, rinsed
3/4 tsp balsamic vinegar
freshly ground pepper

4. Add cooked pasta, and ingredients above to soup once done cooking. Heat for 2 minutes more.

Nutrition Information: 478 kcal, 9.5 g fat, 15 g protein, 86 g carbohydrates, 14 g fibre, 1034 RAE Vitamin A, 45 mg Vitamin C, 6.5 mg iron, 180 mg calcium, 1598 mg potassium.

Much love & good eating,


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