Mediterranean Potato Soup

Who says savory soup takes a long time to make? Brimming with vegetables, including potatoes and kidney beans, this soup is satisfyingly flavorful, hearty and healthful.

Servings: 4
Ingredients

  • · 1 ½ tsp olive oil
  • · 1 clove garlic, minced
  • · ½ cup chopped onion
  • · 4 cups low-sodium chicken broth (or vegetable broth)
  • · 3 medium red potatoes, unpeeled, cubed
  • · 3 carrots, sliced
  • · ¼ tsp ground pepper
  • · 2 tsp Italian seasoning
  • · 1 15-oz can red kidney beans, drained and rinsed
  • · 1 cup (2 ounces) whole wheat noodles, uncooked
  • · 2 cups  fresh spinach or 1 cup frozen spinach
  • · ¼ cup grated parmesan cheese, shredded

Instructions

Heat oil in a 2-quart pot, sauté garlic and onions about 3-4 minutes. Add chicken broth, water, potatoes, carrots and seasonings; cover and bring to a boil. Reduce heat and simmer 15 minutes. Add kidney beans and noodles. Bring to boil again, cook until noodles are soft. Remove from heat. Just before serving, add spinach to pot and stir gently. Ladle into bowls and serve with parmesan cheese.

Serves: 4

Recipe: 1.75 Cup-Equivalents of Fruits and Vegetables per Serving
Meal: 1.75 Cup-Equivalents of Fruits and Vegetables per Serving
Recipe & Meal: Fruit and /or Veggie color(s):

Nutrition Information per Serving:
Calories: 350Total Fat: 5gSaturated Fat: 1.5g% of Calories from Fat: 13%% Calories from Sat Fat: 4% Protein: 19gCarbohydrates: 62gCholesterol: 5gDietary Fiber: 14gSodium: 420mg

Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, thiamin, niacin, B6, folate, potassium, phosphorus, magnesium and copper, and a good source of riboflavin, pantothenic acid, calcium and iron.
Meal Nutrition Information per Serving:
Calories: 550Total Fat: 10gSaturated Fat: 4.5g% of Calories from Fat: 17%% Calories from Sat Fat: 7% Protein: 31gCarbohydrates: 86gCholesterol: 20mgDietary Fiber: 17gSodium: 270mg

Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, thiamin, riboflavin, niacin, B6, B12, folate, calcium, iron, potassium, phosphorus, magnesium and copper, and a good source of pantothenic acid.
Recipe cost: $8.37 for four, $2.09 per serving.Meal cost: $8.88 for four, $2.22 per serving.Retail prices, Boulder, Colorado, July 2011.
Grocery List
Fresh Produce 3 medium red potatoes
Fresh garlic (need one clove)
1 medium onion
3 medium carrots
Spinach (need 2 cups); or 1 cup frozen spinach
Canned 1 15-oz. can kidney beans
1 32-oz carton low-sodium chicken broth (or may reconstitute instant bouillon)
Dairy Parmesan cheese (1/4 cup grated or 1-2 ounces block)
Fat-free milk, as accompaniment
Butter or margarine, as desired, for accompanying bread
Baking/Cooking Dried Italian herb blend
Dry Goods Whole wheat noodles (need 1 cup or 2 ounces)
Bread Rustic whole grain bread of your choice, as accompaniment