By Beth Maxedon
Woodford County Extension Agent for Family and Consumer Sciences
As families and friends gather this November, a warm bowl of soup can bring comfort to the holiday table without putting as much pressure on the grocery budget. Soup packed with beans, pasta, and vegetables, offers a flexible way to create a hearty meal while using ingredients already on hand.
Small choices can make soup more nutritious. Reduced-sodium broth and salt-free herbs and spices can help cut sodium without sacrificing flavor. Beans provide plant-based protein, fiber, iron and other nutrients, while fresh, frozen or canned vegetables make it easy to add variety.
Soup can also help families stretch their food dollars. Store-brand ingredients, dried beans or rinsed canned beans, and seasonal vegetables can be economical options. Before shopping, check the refrigerator, freezer and pantry for vegetables, pasta, beans or broth that can be used. The recipe is easy to customize, too: try cannellini or great northern beans in place of kidney beans, substitute yellow squash for zucchini, add frozen vegetables, or choose whole-wheat pasta for an extra whole-grain boost.
Easy Minestrone Soup
At about $1.37 per serving, this simple minestrone combines beans, pasta and vegetables in a flavorful broth. Each serving contains about 210 calories, 14 grams of protein and 12 grams of dietary fiber.
Ingredients
1 box (32 ounces) low-sodium chicken broth, or beef or vegetable broth
2 cans (14.5 ounces each) no-salt-added petite diced tomatoes
1 can (15.5 ounces) no-salt-added kidney beans, rinsed and drained
1 medium zucchini, diced
1 teaspoon garlic powder
¼ teaspoon onion powder
¾ cup small shell pasta, or other small pasta
1 can (14.5 ounces) mixed vegetables, rinsed and drained
1½ teaspoons Italian seasoning
¾ teaspoon salt
2 tablespoons grated Parmesan cheese, optional
Directions
Wash hands thoroughly and rinse zucchini under cool running water.
In a large pot, combine broth, tomatoes, kidney beans, zucchini, garlic powder and onion powder. Bring to a boil.
Add pasta and reduce heat to low. Simmer for 8 to 10 minutes, or until the pasta is tender.
Stir in mixed vegetables, Italian seasoning and salt. Heat through.
Serve topped with Parmesan cheese, if desired. Refrigerate leftovers within two hours.
Makes: 5 servings
Serving size: 1½ cups
Prep time: 5 minutes
Cook time: 20 minutes
A little creativity can turn simple pantry staples into a warm, nourishing meal that fits both a family gathering and a family budget.
Adapted from https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/minestrone-soup and https://www.planeatmove.com/recipes/recipe/streamlined-minestrone-soup