Springestrone Soup

Author: Canadian Living

Whole wheat pasta and lima beans team up in this spring minestrone-style soup. Lima beans are protein powerhouses and the addition of whole wheat pasta makes it a complete protein with an extra boost of fibre.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: May 2008

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 leek minced
  • 2 cloves garlic minced
  • 1 pinch hot pepper flakes
  • 2 cups peeled and diced potatoes
  • 2 cups peeled and diced white turnips
  • 2 carrots peeled and diced
  • 3 sprigs fresh thyme
  • 2 bay leaves
  • 1 1/2 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups vegetable broth
  • 2 cups frozen lima beans thawed
  • 1 1/2 cup chopped asparagus
  • 1 zucchini diced
  • 1/4 cup chopped fresh parsley
  • 2 cups cooked whole wheat pasta (about 1 cup/250 ml dried)
  • 1/3 cup shaved Parmesan cheese (optional)

Method

In large Dutch oven, heat oil over medium heat; cook leek, garlic and hot pepper flakes, stirring often, for 4 minutes or until softened.

Add potato, turnip, carrots, thyme, bay leaves, coriander, salt and pepper; cook, stirring occasionally, for 5 minutes.

Add vegetable broth and 6 cups (1.5 L) water; bring to boil. Reduce heat and simmer for about 10 minutes or until potatoes and turnips are tender.

Add lima beans, asparagus and zucchini; return to boil. Reduce heat and simmer for 2 minutes. Add parsley; cook for 1 minute. Discard thyme and bay leaves. (Make-ahead: Let cool for 30 minutes; refrigerate in airtight container for up to 2 days.) Stir in pasta, and Parmesan (if using).

Nutritional facts Per each of 8 servings: about

  • Sodium 429 mg
  • Protein 7 g
  • Calories 194.0
  • Total fat 4 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 34 g

%RDI

  • Iron 17.0
  • Fibre 0.0
  • Folate 29.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 42.0
  • Vitamin C 30.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Springestrone Soup

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