Make a Healthy Homemade Bowl of Soup in Just One Hour

Impress your family or friends with a pot of homemade soup this season. On your table in about an hour, our chunky minestrone is a healthy way to warm up. The recipe uses fresh veggies, beans and greens to make a flavorful meal for lunch or dinner. And to make it a bit fancy, we’re serving it with easy, one-ingredient Parmesan crisps.

 

Chunky Minestrone and Parmesan Crisps

Prep: 20 minutes
Cook: 40 minutes
Number of servings: 4
Serving size: 1 2/3 cups each

1 cup chopped onion (1 large)
1 medium carrot, halved lengthwise and thinly sliced
2 cloves garlic, minced
1 tablespoon olive oil
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 14.5-ounce can reduced-sodium chicken or veggie broth
1 cup water
1/4 cup uncooked brown rice
1 teaspoon dried Italian seasoning, crushed
3 cups fresh baby spinach
1 15-ounce can no-salt-added navy beans, rinsed and drained
1 medium zucchini, quartered lengthwise and sliced (about 1 1/2 cups)
1/4 teaspoon black pepper
1/8 teaspoon salt


Number 1 In a 4-quart Dutch oven cook onion, carrot and garlic in hot oil about 5 minutes or until onion is tender, stirring occasionally.

  Number 2Stir in tomatoes, broth, the water, rice and Italian seasoning. Bring to a boil and reduce heat. Cover and simmer for 35 to 40 minutes or until rice is tender.

  Number 3Stir in spinach, beans, zucchini, pepper and salt. Bring to boiling and reduce heat. Cover and simmer for 5 minutes more.

Number 4 To serve, ladle soup into bowls with Parmesan crisps on the side or in the bowl.

Nutrition facts (per serving): 215 calories, 4 g total fat (1 g saturated fat), 399 mg sodium, 36 g carbohydrates, 12 g fiber, 7 g sugar, 11 g protein. Daily values: 103% vitamin A, 46% vitamin C, 11% calcium, 18% iron.

Parmesan Cheese Crisps

Makes 12 crisps.
Serving size: 2 crisps
Number of servings: 6

3 ounces Parmesan cheese

Number 1 Preheat oven to 400 F. Coarsely shred Parmesan cheese.

Number 2 Line a baking sheet with parchment paper or nonstick foil. Place about 1 tablespoon of shredded cheese on prepared sheet. Pat into a 2-inch circle. Repeat with remaining cheese, allowing 2 inches between circles.

Number 3 Bake for 7 to 8 minutes or until bubbly and lightly golden. Let stand on baking sheet for 1 to 2 minutes or until cooled but still flexible. Carefully peel off paper or foil.

Number 4 Place cheese crisps on a wire rack and cool completely.

Number 5 Store any leftover crisps in a covered container for up to 24 hours.

Nutrition facts per serving: 40 calories, 3 g total fat (1 g saturated fat), 170 mg sodium, 0 g carbohydrate, 0 g fiber, 0 g sugar, 3 g protein.

Categories: Get Healthy

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