Shells and Veggie Soup

Have you heard the phrase “Indian Summer” as much as I have lately? I was curious what it actually means. According to Wikipedia, Indian summer is a period of unseasonably warm weather in autumn. Sunny, clear skies and above normal temperatures after a killing frost are the characteristics. You and I both learned something new today.

Our “Indian summer” ends today. It is cloudy and windy, bringing snow overnight. Thankfully, a friend of mine just had a soup recipe swap just in time. I dug the dust off this recipe and couldn’t believe I haven’t made it in ages. Almost as good as my minestrone, but this soups is ready so much faster. And it doesn’t make a ton, if you aren’t into leftovers.

Shells and Veggie Soup (Serves 6-8)

Shells and Veggie Soup

½ tablespoon canola oil
1 medium yellow onion, chopped
1 cup chopped carrots
1 cup chopped celery
1 clove garlic, minced
5 cups low sodium beef broth
2 cans no salt added diced tomatoes
1 tablespoon Italian seasoning
8 ounces pasta (preferably whole wheat)
1 zucchini, sliced or chopped
2 cups spinach, chopped (or 1 cup frozen spinach thawed and drained well)

1. Heat oil in a large sauce pan over medium heat. Add onion, carrots, and celery. Saute for 3-5 minutes, until onion begins to soften. Add garlic, cooking 1 minute more.

2. Add broth, tomatoes, and seasoning. Bring to a boil, reduce heat, and simmer covered for 5-7 minutes.

3. Add pasta and zucchini. Simmer for shortest time on pasta package (about 9 minutes usually). Add spinach 2 minutes before pasta is done. Serve warm.

Nutritional Information (Amount per serving):

Calories: 192
Protein: 9 g
Fat: 3 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 36 g
Fiber: 7 g
Sodium: 49 mg

Recipe Notes: I clearly did not use shells in this photo. I’ve been trying “fun” pasta shapes to get my daughter to eat pasta again, since she recently boycotted my favorite food. Any pasta shape will do, although I would recommend smaller shapes. Feel free to add any other veggies you like as well. As a note, the longer this sits, the pasta will keep absorbing the liquid. Hence there isn’t a lot of broth in my photo. I also really like the boost of flavor beef broth adds here. But chicken or vegetable broth works as well.

Source: Adapted from a cooking class I took in college

Low Iodine: Use salt free broth.

Advertisements

Leave a comment

Filed under Recipes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s