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Prep Time: 30 minutes
Cooking Time: 40 minutes
Yield: 6 servings
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Related recipes: Beans and
Grains, Celery,
Corn-Free, Dairy-Free, Delicious Living Magazine, Egg-Free, Garlic, Herbs, Italian, Leeks, Onions, Pasta, Peas, Potlucks, Soups, Soy, Tomatoes, Vegan, Vegetarian
Each region of Italy, not to mention every household, has its
own version of vegetable soup. Loaded with garlic and pasta, mine takes its inspiration from
southern Italy. I have substituted soybeans for the usual white beans, which gives the soup
more texture and higher protein value.
Ingredients
2 Tbsp (30mL) olive oil
1 medium onion, chopped
2 celery stalks, chopped
1 leek, white and tender green parts, chopped
3 garlic cloves, minced
3 Roma tomatoes, coarsely chopped
8 cups (1.9L) vegetable stock
2 sprigs fresh oregano, stems removed
1 package (10 oz. or 285g) frozen peas
1 can (14 oz. or 400g) cooked soybeans
8 ounces (230g) small elbow pasta
6 fresh basil leaves, shredded
Salt and pepper to taste (sea salt if on a corn-free diet*)
Directions
Heat the oil in a skillet over medium and sauté the onions,
celery, and leek for 5 minutes. Add the garlic and sauté for an additional 30
seconds.
Add the tomatoes, vegetable stock, oregano, peas and soybeans, and
simmer for 15 minutes.
Add the pasta, salt, and pepper and continue to cook for 20 minutes.
Stir in the basil and serve immediately.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories: 375
Fat: 9g
% fat calories: 21%
Cholesterol: 0mg
Carbohydrate: 59g
Protein: 16g
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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