Ingredients
4 tbsp extra-virgin olive oil, divided
1 medium-to-large yellow onion, finely chopped
2 carrots, finely chopped
2 ribs of celery, finely chopped
3/4 tsp fine sea salt, divided
Freshly ground black pepper, to taste
4 cloves garlic, pressed or minced
1 can (15 ounces) crushed tomatoes
4 cups vegetable broth
3 cups water
2 bay leaves
1 tsp dried oregano
1/4 tsp red pepper flakes, optional
2 cans (15 ounces each) cannellini beans, Great Northern beans, or chickpeas, rinsed and drained (or 3 cups of cooked beans)
1 cup cavatelli, ditalini, elbow or small shell pasta of choice
2 cups chopped Tuscan kale
1/4 cup finely chopped Italian parsley
1 tbsp fresh lemon juice (about 1/2 medium lemon)
Description
One of our favorite fall dishes, this hearty stew is full of nutritious vegetables and fresh flavors.
Directions
- Cook the Vegetables: In a large Dutch oven or soup pot over medium heat, warm 2 tbsp of the olive oil and add the chopped onion, carrot, celery, and 1/2 tsp of the salt, and 10 twists of black pepper.
- Add Garlic, Tomato, and Broth: Add the garlic and stir for about 30 seconds. Add the tomatoes, stir, and cook until they are bubbling all over. Add the broth, water, bay leaves, oregano, and red pepper flakes.
- Simmer: Bring the mixture to a simmer. Cook for 10 minutes, stirring occasionally and reducing the heat as necessary to maintain a gentle simmer.
- Blend: Use a heat-safe measuring cup to transfer about 1 and 1/2 cups of the soup (avoiding the bay leaves) to a blender. Add about 3/4 cup of the drained beans. Blend until smooth, being careful to avoid hot steam escaping from the lid. Pour the blended mixture back into the soup.
- Add Pasta and Greens: Add the remaining beans, pasta, kale, and parsley to the simmering soup. Cook, with frequent stirring, until the pasta and greens are tender (about 20 minutes).
- Season and Serve: Remove the pot from the heat, remove the bay leaves, and stir in the lemon juice, remaining tbsp of oil and 1/4 tsp of salt.
Nutrition
If you choose low sodium tomatoes and broth, this soup is low fat, low sodium alternative to the creamy soups we all love.
Olive oil provides healthy (monounsaturated) fat, while the vegetables are full of vitamins and minerals, such as Vitamins A, C, and K.
Beans and whole wheat pasta complement the vegetables, providing Iron, B Vitamins, Magnesium and Fiber
Notes
Leftovers: This soup tastes even better the next day! Cool and refrigerate for up to 5 days or freeze individual portions and defrost as necessary.
Noodles: To enhance healthfulness, find a whole or bean-based pasta (try Banza).
Original Source: Cookie & Kate
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