Thinking of trimming the budget and waistline? This pesto and bean soup is quick, easy on the pocketbook, healthful and delicious.
A simple pesto sauce adds body and flavor to the Italian soup. Pesto, made from basil, is considered one of the world's best pasta sauces. Happily, there are many good prepared ones that add flavor and save time.
Pasta and beans are both at the top of the list for healthy diets. This meal can be turned into a vegetarian dinner by substituting vegetable broth.
This recipe calls for acini pepe, a very small pasta that is perfect for soups. You can use pastina, orzo (rice-shaped pasta) or any type of small pasta. You can also use leftover pasta. Break it into small, equal-size pieces.
The soup on its own is a meal in itself, or make this colorful accompaniment:
Roasted Pepper Bruschetta: Heat broiler and line a baking sheet with foil. Spray one side of 2 slices Italian bread (or 2 split Italian rolls) with olive oil. Place under broiler 1 minute. Remove and spoon 2 tablespoon sliced roasted red peppers over each piece of bread. Return to broiler for 1 minute.
This meal contains a total of 682 calories per serving with 19 percent of calories from fat.
Wine suggestion: I'd drink a simple chardonnay with this.
SHOPPING LIST
1 can cannellini beans, 1 small box acini pepe or other small pasta, 1 small loaf Italian bread or 2 Italian rolls, 1 small jar sweet roasted peppers, 1 can olive oil spray, 1 container prepared pesto sauce, 1 bottle dry white wine, 1 small package frozen peas.
STAPLES
Onion; carrots; hot pepper sauce; fat-free, low-salt chicken broth.
HELPFUL HINTS:
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Great Northern beans can be substituted for cannellini beans
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Thick sliced country bread or French baguette can be used instead of Italian bread
COUNTDOWN:
• Prepare soup
• While water comes to a boil, prepare ingredients
• Preheat broiler
• While soup cooks, make bruschetta
PASTA, PESTO AND BEAN SOUP
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Olive oil spray
- 1/2 medium onion, sliced (about 1 cup)
- 2 medium carrots, sliced (about 1 cup)
- 2-1/2 cups fat-free, low-salt chicken broth
- 1 cup dry white wine
- 1/3 cup acini pepe pasta
- 1 cup rinsed and drained canned cannellini beans
- 1/2 cup frozen peas
- Several drops hot pepper sauce
- 3 tablespoons prepared pesto sauce
Heat a large sauce pan over high heat and spray with olive oil. Add onion and carrots and saute, stirring, 3 minutes. Add broth, wine, pasta and beans. Reduce heat to medium and simmer, uncovered, 15 minutes. Add peas and hot pepper sauce; simmer 5 more minutes. Remove soup from heat and stir in pesto sauce. Makes 2 servings.
Per serving: 570 calories (20 percent from fat), 12.4 g fat (2.8 g saturated, 8.3 g monounsaturated), 8 mg cholesterol, 22.9 g protein, 72.5 g carbohydrates, 12.1 g fiber, 1,026 mg sodium.
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© 2009, The Miami Herald Distributed by McClatchy-Tribune Information Services.
