There is nothing better than a hearty soup on a cold day to warm your tummy and lift your spirits. Not to mention, this soup is loaded with vegetables and beans, which are good for you, too! Add a salad and fresh whole grain bread for a complete delicious and nutritious meal.

Yield
8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

Ingredients

• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 2 garlic cloves, minced
• 6 cups vegetable broth
• 2 1/2 cups (3/4-inch) cubed peeled butternut squash
• 2 1/2 cups (3/4-inch) cubed peeled baking potato
• 1 cup (1-inch) cut green beans (about 1/4 pound)
• 1/2 cup diced carrot
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 4 cups chopped kale
• 1/2 cup uncooked orzo (rice-shaped pasta)
• 1 (16-ounce) can cannelloni beans or other white beans, rinsed and drained
• 1/2 cup (2 ounces) grated fresh Parmesan cheese

Preparation
Heat the oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 2 1/2 minutes or until tender. Add broth and the next 7 ingredients (broth through salt); bring to a boil. Reduce heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5 minutes or until orzo is done and vegetables are tender. Sprinkle with cheese.

 

 

Nutritional Information

 

Calories:        212 (21% from fat)

Fat:              5g (sat 1.6g, mono 1g, poly 1.2g)

Protein:         9.6g

Carbs:           36g

Fiber:            3.9g

Cholesterol:   5mg

Iron:             1.9mg

Sodium:         961mg

Calcium:        164mg

 

 

Source: Cooking Light, OCTOBER 2003