Healthy Recipe: Mediterranean Potato Soup

As the weather starts to cool down, soups are a great way to warm up, eat extra vegetables, and stretch your food budget a little farther.  This recipe for Mediterranean Potato Soup is from Fruits and Veggies – More Matters, a program focused on helping Americans find ways to incorporate more fruits and vegetables into their diets, and it looks delicious.  Kidney beans give this soup enough protein to keep you full, and the root vegetables and spinach make it an excellent source of fiber, vitamins, and iron. Whip it up and enjoy lunch for almost a whole work week!

potato_soup_500

Recipe Cost for 4 Servings: less than $10

Preparation Time: 30 minutes

Ingredients:

  • 1      ½ tsp olive oil
  • 1      clove garlic, minced
  • ½      cup chopped onion
  • 4      cups low-sodium chicken broth (or vegetable broth)
  • 3      medium red potatoes, unpeeled, cubed
  • 3      carrots, sliced
  • ¼      tsp ground pepper
  • 2      tsp Italian seasoning
  • 1      15-oz can red kidney beans, drained and rinsed
  • 1      cup (2 ounces) whole wheat noodles, uncooked
  • 2      cups fresh spinach or 1 cup frozen spinach
  • ¼      cup grated parmesan cheese, shredded

Heat oil in a 2-quart pot, sauté garlic and onions about 3-4 minutes. Add chicken broth, water, potatoes, carrots and seasonings; cover and bring to a boil. Reduce heat and simmer 15 minutes. Add kidney beans and noodles. Bring to boil again, cook until noodles are soft. Remove from heat. Just before serving, add spinach to pot and stir gently. Ladle into bowls and serve with parmesan cheese.

Serves: 4

Fruits and Veggies per serving: 1.75

Nutrition Information per Serving:
Calories: 350

Total Fat: 5g

Saturated Fat: 1.5g

% of Calories from Fat: 13%

% Calories from Sat Fat: 4%

Protein: 19g

Carbohydrates: 62g

Cholesterol: 5mg

Dietary Fiber: 14g

Sodium: 420mg


What you get in each serving:

An excellent source of protein, fiber, vitamin A, vitamin C, thiamin, niacin, B6, folate, potassium, phosphorus, magnesium and copper.

A good source of riboflavin, pantothenic acid, calcium and iron.

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