Hearty Italian Soup

2013-07-27
  • Yield : About 3 quarts
  • Servings : 6
  • Prep Time : 20m
  • Cook Time : 50m
  • Ready In : 1:20 h
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Nutritional Info

This information is per serving.

  • Calories

    370
  • Calories from Fat

    85
  • Total Fat

    9g
  • Saturated Fat

    3g
  • Trans Fat

    0g
  • Cholesterol

    55mg
  • Sodium

    440mg
  • Carbohydrates

    50g
  • Dietary Fiber

    10g
  • Sugar

    16g
  • Protein

    26g
  • Serving Size

    About 18 oz. (515g)

Hearty Italian Soup is a tomato based soup providing about 370 calories and 10 grams of fiber per 18 oz. (515 g) serving.

Using low sodium canned tomatoes and beans and limiting the amount of added salt makes a soup with about 440 mg of sodium per serving. That’s a fraction of the sodium in many 8-oz. (1 cup) servings of canned soup. Tomatoes and other vegetables are a good source of potassium further limiting the affect of sodium.

For a vegetarian soup, omit the meat.

Nutrition Information

Nutrition information is based on 93 percent lean turkey and topped with 1 teaspoon of cheese.

Cook’s Tip

For a thinner soup, use 5 cups of water.

Ingredients

  • 1 lb. (450 g) lean ground turkey or lean beef
  • 1 (300 g) medium onion, diced
  • 1 tablespoon (15 ml) olive oil
  • 2 - 14.5 oz. (411 g) cans low sodium stewed or diced tomatoes
  • 1 8-oz. (226 g) can low sodium tomato sauce
  • 4 cups (950 ml) cold water
  • 2 or 3 (10 g ) garlic cloves, chopped
  • 1 teaspoon (5 ml) dried basil
  • 1 teaspoon (5 ml) dried oregano
  • 1 teaspoon (5 ml) kosher salt
  • 1/2 teaspoon (2.5 ml) ground black pepper
  • 1/2 teaspoon (2.5 ml) red pepper flakes, optional
  • 1 15-oz. (425 g) canned low sodium kidney beans, drained
  • 1 15-oz. (425 g) canned low sodium green beans, drained
  • 1 (100 g) carrot , sliced or chopped
  • 1 (175 g) red or green bell pepper, chopped
  • 1 (150 g) small zucchini, cut into bite size pieces
  • 4 oz. (115 g) elbow macaroni or other small pasta
  • 2 tablespoons (30 ml) grated Parmesan or Romano cheese

Method of Preparation

Step 1

Heat oil in a 6 qt/L pan or Dutch oven over medium heat and sauté onion 3 to 4 minutes or until softened. Add turkey or beef and sauté or medium high heat until browned or slightly pink.

Step 2

Stir in tomatoes, sauce, water, garlic, basil, oregano, salt, pepper and red pepper flakes. Bring to a boil, reduce heat to low and simmer, uncovered 20 minutes stirring occasionally.

Step 3

Stir in kidney bean, green beans, carrot, bell pepper and zucchini. Simmer 15 minutes stirring occasionally.

Step 4

Increase heat to medium-high, bring soup to a boil, stir in pasta and cook 10 to 12 minutes stirring occasionally until pasta is al dente.

Step 5

Turn off heat, cover pan and rest 10 minutes. Pasta will swell and absorb most of the liquid.

Step 6

Serve sprinkled with cheese if desired.