By Mayo Clinic Staff

Dietitian's tip:

Making soup from scratch allows you to control the sodium level.

To make this plant based, use vegetable stock.

Number of servings

Serves 4
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Plant-based
  8. Meatless
  9. Healthy-carb
  10. High-fiber

Ingredients

  1. 1 tablespoon olive oil
  2. 1/2 cup chopped onion
  3. 1/3 cup chopped celery
  4. 1 carrot, diced
  5. 1 garlic clove, minced
  6. 4 cups fat-free, low-sodium chicken broth
  7. 2 large tomatoes, seeded and chopped
  8. 1/2 cup chopped spinach
  9. 1 can (16 ounces or about 1 1/2 cups) no-salt-added kidney beans, drained
  10. 1/2 cup uncooked whole-grain small shell pasta
  11. 1 small zucchini, diced (about 1 cup)
  12. 2 tablespoons chopped fresh basil

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots. Saute until softened, about 5 minutes.

Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.

Nutritional analysis per serving

Serving size: About 2 cups

  • Calories 200
  • Total fat 4 g
  • Saturated fat 0.5 g
  • Trans fat 0 g
  • Monounsaturated fat 2.5 g
  • Cholesterol 0 mg
  • Sodium 98 mg
  • Total carbohydrate 30 g
  • Dietary fiber 11 g
  • Total sugars 5 g
  • Added sugars 0 g
  • Protein 11 g
July 28, 2022