Quick Tuscan Soup - KNEP - Kentucky Nutrition Education Program

Recipes

Quick Tuscan Soup

Receta en Español
Servings:6Serving Size:1 cupRecipe Cost:$4.25Cost per Serving:$0.71

Ingredients:

  • 1/2 cup onions, diced
  • 1/2 cup celery, diced
  • 1/2 cup carrots, diced
  • 2 cups kale or spinach, stems removed and chopped
  • 1 14.5-ounce can no salt added diced tomatoes
  • 3 cups low-sodium chicken broth
  • 1 15-ounce can low-sodium navy beans, drained and rinsed
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons Italian seasoning
  • 2 teaspoons garlic powder
  • 1/2 teaspoon salt

Directions:

  1. Heat a large saucepan over medium-high heat; coat pan with nonstick cooking spray.
  2. Place onions, celery, carrots and kale in pan. Cook, stirring frequently until vegetables are soft and onions are translucent.
  3. Add diced tomatoes with juice, chicken broth, beans, black pepper, Italian seasoning, garlic powder and salt.
  4. Reduce temperature to low heat. Cover and simmer for 20 minutes. Stir occasionally.
  5. Serve hot.

Make it a Meal

Complete your plate with a cheese wedge or sprinkle soup with parmesan cheese add a whole grain roll, grapes, and water.

Source: Healthy Choices for Everybody Curriculum : United States Department of Agriculture, What's Cooking USDA Mixing Bowl, March 2017. www.usda.gov/whatscooking

100 calories; 0g total fat; 0g saturated fat; 0g trans fat; 5mg cholesterol; 300mg sodium; 18g total carbohydrate; 5g dietary fiber; 4g sugar; 7g protein.