Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

 

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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.
 
Recipe Cost for 4 People: $8.37 ($2.09/serving)*
 
Preparation Time: 30 minutes
  • 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
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
 
Fruits & Veggies per Serving
1.75 Cups
 
 
Nutrition Information per Serving:
Calories: 350
Total Fat: 5g
Saturated Fat: 1.5g
% of Calories from Fat: 13%
% Calories from Sat Fat: 4%
Protein: 19g
Carbohydrates: 62g
Cholesterol: 5mg
Dietary Fiber: 14g
Sodium: 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.
 

*Retail prices, Boulder, Colorado, July 2011

Colorado Potato Administrative Committee

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