Canned goods can be a huge time saver, and still be perfectly healthy for you. It’s really all about reading the label and choosing the varieties that have no added sodium, or are low-sodium. Using a bit of whole wheat pasta helps you meet the USDA’s recommendation to make half your daily grains whole.
Nutrition (per serving)
Calories: 180; total fat: 3g; saturated fat: 0.5g; protein: 9g; carbohydrates: 30g; sugar: 6g; fiber: 6g; sodium: 270mg
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Makes 8 servings
- 2 tsp extra-virgin olive oil
- 1 cup onion, chopped
- 2 stalks celery, diced
- 2 carrots, diced
- 2 cups mushrooms, wiped clean and chopped
- 2 cloves garlic, minced
- 1/3 pound green beans, rinsed, trimmed and cut into 1" to 2" pieces (about 1 1/2 cups)
- 1 (15.5 oz) can low-sodium garbanzo beans, drained and rinsed
- 1 (15 oz) can Italian-style diced tomatoes
- 1 (32 oz) box of low-sodium chicken broth (can sub. vegetable broth)
- 1/2 cup whole-wheat medium shell pasta
- 1 tsp dried basil
- ¼ tsp garlic powder
- ¼ tsp thyme
- ½ tsp dried rosemary, crushed in the palm of your hand
- ½ tsp whole dried oregano, smashed between the palms of your hands
- Salt and pepper, to taste
- 2-3 Tbsp Parmesan cheese
How to make it
Heat the olive oil in a large pot over medium-high heat. Add onion, celery, and carrots. Stir and heat vegetables until softened, about 5 minutes.
Add mushrooms, garlic, and green beans to the pot. Stir to combine with other vegetables, and heat until softened, about 3 minutes.
Add remaining ingredients, except for Parmesan cheese. Bring soup to a boil.
Lower heat, and simmer for about 10 minutes.
Ladle soup into bowls, and top with approximately one teaspoon of grated cheese.