Using basic canned goods and a few other staples, you can make this comforting soup in just minutes. The trick to achieving a full-bodied homemade flavor from canned chicken broth is to freshen it up with a handful of herbs, some garlic cloves and crushed red pepper. For a meatier flavor, add a little crumbled cooked Italian turkey sausage to the soup.
|Prep Time:||15 minutes|
|Ready in:||35 minutes|
|Yield:||8 servings, 1 cup each|
|Ease of Prep:||Easy|
|4 14-ounce cans reduced-sodium chicken broth|
|6 cloves garlic , crushed and peeled|
|4 4-inch sprigs fresh rosemary or 1 tablespoon dried|
|1/8-1/4 teaspoon crushed red pepper|
|1 15-1/2-ounce or 19-ounce can cannellini (white kidney) beans, rinsed, divided|
|1 14-1/2-ounce can diced tomatoes|
|1 cup medium pasta shells or orecchiette|
|2 cups individually quick-frozen spinach (6 ounces) (see Ingredient note)|
|6 teaspoons extra-virgin olive oil (optional)|
|6 tablespoons freshly grated Parmesan cheese|
- Combine broth, garlic, rosemary and crushed red pepper in a 4- to 6-quart Dutch oven or soup pot; bring to a simmer. Partially cover and simmer over medium-low heat for 20 minutes to intensify flavor. Meanwhile, mash 1 cup beans in a small bowl.
- Scoop garlic cloves and rosemary from the broth with a slotted spoon (or pass the soup through a strainer and return to the pot). Add mashed and whole beans to the broth, along with tomatoes; return to a simmer. Stir in pasta, cover and cook over medium heat, stirring occasionally, until the pasta is just tender, 10 to 12 minutes.
- Stir in spinach, cover and cook just until the spinach has thawed, 2 to 3 minutes. Ladle the soup into bowls and garnish each serving with a drizzle of oil, if desired, and a sprinkling of Parmesan. Variation: Substitute chickpeas (garbanzo beans) for the cannellini beans; use a food processor to puree them.
Ingredient Note: Individually quick-frozen (IQF) spinach is sold in convenient plastic bags. If you have a 10-ounce box of spinach on hand, use just over half of it and cook according to package directions before adding to the soup in Step 3.
Health Advantages: low calorie, low carb, low sat fat, low cholesterol, low sodium, heart healthy, diabetes appropriate, healthy weight.
|Servings Per Recipe: 8|
|Amount Per serving|
|Calories:||133 cal||Carbohydrate Servings:||1|
|Carbohydrates:||21 g||Dietary Fiber:||4 g||Cholesterol:||6 mg|
|Fat:||2 g||Sodium:||356 mg||Saturated Fat:||1 g|
|Protein:||9 g||Potassium:||29 mg||Monounsaturated Fat:||0 g|
|Nutrition Bonus:||Vitamin A (35% daily value), Fiber (16% dv).|
|Exchanges:||1 1/ 2 starch, 1 vegetable, 1 lean meat|