Thinking of trimming the budget and waistline after the holidays? This pesto and bean soup is quick, easy on the pocketbook, healthful and delicious. A simple pesto sauce adds body and flavor to this Italian soup.
This meal can be turned into a vegetarian dinner by using vegetable broth instead of chicken broth.
The recipe calls for acini pepe, which is a very small pasta that is perfect for soups.
You can use orzo, rice-shaped pasta, or any type of small pasta.
You can also use any leftover pasta you have. Break it up into equal-size, small pieces.
Helpful Hints:
- Great Northern beans can be substituted for cannellini beans.
- Thick sliced country bread or French baguette can be used instead of Italian bread.
Countdown:
- Prepare soup.
- Preheat broiler.
- While soup cooks, make bruschetta.
Shopping List:
Here are the ingredients you'll need for tonight's Dinner in Minutes.
To buy: 1 can cannellini beans, 1 small box acini pepe pasta or other small pasta, 1 small loaf Italian bread or 2 Italian rolls, 1 small jar sweet roasted peppers, 1 can olive oil spray, 1 container reduced-fat prepared pesto sauce, 1 bunch fresh basil (optional garnish) and 1 small package frozen peas.
Staples: onion, carrots, 1 container fat-free, unsalted chicken broth and hot pepper sauce.
PASTA, PESTO
AND BEAN SOUP
Olive oil spray
1 cup sliced onion
1 cup sliced carrots
3 1/2 cups fat-free, unsalted chicken broth
1/3 cup acini pepe pasta
1 cup rinsed and drained canned cannellini beans
1/2 cup frozen peas
Several drops hot pepper sauce
3 tablespoons reduced-fat prepared pesto sauce
2 tablespoons chopped basil (optional garnish)
Heat a large sauce pan over high heat and spray with olive oil spray. Add onion and carrots and saute, stirring, 3 minutes. Add chicken broth, pasta and beans. Reduce heat to medium and simmer, uncovered 15 minutes.
Add peas and hot pepper sauce and simmer 5 minutes. Remove soup from heat and stir in pesto sauce.
Sprinkle chopped basil on top.
Yield 2 servings.
Per serving: 455 calories (19 percent from fat), 9.8 g fat (1.6 g saturated, 4.1 g monounsaturated), 4 mg cholesterol, 27 g protein, 67.4 g carbohydrates, 11.8 g fiber, 368 mg sodium.
Recipe by Linda Gassenheimer
ROASTED PEPPER BRUSCHETTA
2 slices Italian bread or 2 Italian rolls split in half
Olive oil spray
1/4 cup sweet roasted red peppers, sliced
Preheat broiler and line a baking sheet with foil. Spray one side of bread with olive oil and place under broiler for 1 minute. Remove and spoon roasted pepper evenly over bread. Return to broiler for 1 minute. Remove and serve with soup.
Yield 2 servings.
Per serving: 90 calories (31 percent from fat), 3.1 g fat (0.3 g saturated, 1.5 g monounsaturated), no cholesterol, 2.2 g protein, 14.4 g carbohydrates, 1.1 g fiber, 173 mg sodium.
Recipe by Linda Gassenheimer