Hearty Italian Soup

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