|Serves 4 |
Preparation 10 minutes
Cooking 30 minutes
1 Celery stalk
1 yellow bell pepper
1 parsnip 1/2 cup mushrooms
2 tablespoons olive oil
1 bay leaf
1 clove garlic. crushed
1 can (14 1/2 ounces) chopped tomatoes
2 cups hot chicken or vegetable stock
3 ounces whole-wheat spaghetti 1/2 cup grated parmesan. to serve
Each serving provides
270 calories • 13 g fat • 4 g Saturated tat • 29 g carbohydrates •11 g protein • 7 g fiber
*For a meaty version of this soup, sauté 1/4 cup diced smoked bacon, chorizo or pancetta in a dry frying pan for 1 minute before starting step 1.
*Leave out the parsnip and add 2/3 cup fresh or frozen green beans or fava beans with the pasta.
A real Italian-inspired meal in a bowl—nutritious whole-wheat spaghetti in a rich minestrone-style soup full of tender vegetables. Serve with warmed olive focaccia for a comforting meal.
- Finely chop the onion. Dice the carrot. celery, pepper, and parsnip, and chop the mushrooms. Heat the oil in a large Saucepan over high heat. Add the bay WM, onion. carrot. celery, and garlic, reduce the heat to low. then cover and cook for 2 minutes.
- Stir In the pepper and mushrooms. cover. and cook for another 2 minutes. Add the parsnip and tomatoes. then pour in the hot stock and return to a boil. Reduce the heat and simmer, covered, for 20 minutes. Or until the vegetables are tender.
- Break the Spaghetti into 11/2 -inch pieces and stir them into the soup. Return to a boil. reduce the heat. and simmer for 5 minutes, or until the pasta is tender. Ladle the soup into four bowls and sprinkle with parmesan.
- Frozen vegetables are great for everyday meals, saving time on shopping and preparation. There is a wide ‘Janet/ of mixtures. some with bell peppers, celery, and mushrooms as well as the usual carrots, peas. and beans. Use fresh onion and garlic, then add frozen mixed vegetables in step 2 in place of the fresh ingredients. Reduce the cooking time by 5 minutes.
|WHOLE WHEAT PASTA Most of the goodness of whole grans is concentrated in the outer bran layer. Wholewhea1 pasta retains that bean so it contains up to 75 percent more nutnents than pasta made from refined grains. Regularly eating whoienherst Pasta protects against heart diseaSe and may lower the risk of some forms of cancer of the digestive tract.|