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Vegetarian Bean Soup

6 servings

• 2 cans (14 ounces each) fat-free vegetable broth
• 1 cup water
• 1-pound bag frozen mixed vegetables
• 1 can (141/2 ounces) no-salt-added stewed tomatoes
• 1/3 cup angel-hair pasta, broken in 1-to 2-inch lengths
• 1 can (15 ounces) no-salt-added kidney beans
• 1 can (15 ounces) no-salt-added black beans
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/4 cup grated parmesan cheese

Pour the broth and water into a 41/2-quart Dutch oven or soup pot. Place the pot over high heat. While the liquid is heating, add the frozen vegetables, stewed tomatoes with their juices, and uncooked pasta. Cover the pot and bring to a boil.

While the soup is heating, rinse and drain both cans of beans.

When the soup comes to a boil, uncover it and stir well. (The pasta may stick to the bottom. If so, scrape the pot with a wooden spoon to loosen it.) Add the beans, Italian seasoning and garlic powder. Reduce the heat to medium-high or medium, maintaining a moderate boil. Stir frequently and cook until the pasta is tender, about 5 minutes.

Reduce the heat to low and add the parmesan cheese. Stir occasionally and simmer for 5 minutes to develop the flavor. Serve at once, or continue to simmer on low until ready to serve.

Note: To maximize the health benefits of this delicious soup, we used all of the no-salt-added or low-sodium canned products we could find. You may, of course, substitute regular canned tomatoes, broth and beans for these products.

Start to finish: 20 minutes

Per serving: 227 calories (5 percent from fat), 1.25 g fat (less than 1 g saturated), 3 mg cholesterol, 13 g protein, 42 g carbohydrates, 14 g dietary fiber, 425 mg sodium.

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