Document 6453057

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.
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
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: 350
Protein: 19g
Total Fat: 5g
Carbohydrates: 62g
Saturated Fat: 1.5g
Cholesterol: 5g
% of Calories from Fat: 13%
Dietary Fiber: 14g
% Calories from Sat Fat: 4%
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.
Meal Nutrition Information per Serving:
Calories: 550
Protein: 31g