Bean and Veggie Soup

Source: Cooking Matters

Serving size: 1 cup (223g)

Servings per recipe: 8 servings

This hearty soup is perfect for chilly, fall days.

View Nutrition Facts

Ingredients

2 medium carrots

1 small onion

2 medium cloves garlic

2 medium celery stalks

1 large tomato

1 medium yellow squash

1 (15-ounce) can red kidney beans

1 Tablespoon canola oil

1 teaspoon dried basil or dried oregano

1/2 teaspoon salt

1/4 teaspoon ground black pepper

2 (14-ounce) cans low-sodium chicken or beef broth

1/2 cup water

1 cup frozen green sweet peas

1 cup whole wheat pasta, such as wagon wheels, macaroni, or penne

Optional Ingredients: cup fresh parsley

Materials

Can opener Colander Cutting board Large pot Measuring cups Measuring spoons Mixing spoon Sharp knife Vegetable peeler

Instructions

1. Peel carrots, onion, and garlic cloves. Rinse carrots, onion, celery, tomato, and squash.

2. Dice onion, celery, and tomato. Mince garlic.

3. Cut carrots and squash in half lengthwise. Place flat side down. Cut into thin, half-moon slices.

4. If using, rinse parsley. Pluck leaves from stems. Mince.

5. In a colander, drain and rinse beans.

6. In a large pot over medium heat, heat oil. Add carrots, onion, garlic, and celery. Cook until slightly soft.

7. Add dried herbs, salt, and pepper. Stir.

8. Add broth, water, tomatoes, squash, beans, and peas. Bring to a boil over high heat.

9. Add pasta. Reduce heat and simmer. Cook until pasta is tender, about 812 minutes.

10. If using parsley, stir into soup before serving.

Notes

Use any veggies you like. Adjust cooking time as needed for the veggies you use. Use any type of canned or cooked beans. Try black beans, chickpeas, cannellini beans, or lima beans. Try using fresh cilantro or basil instead of parsley. Double the recipe. Freeze leftovers for another night. Or, freeze in individual servings and pull out for quick lunches.

More About Carrots

How to Select

Choose well-shaped, smooth, firm, crisp carrots with deep color and fresh, green tops. Avoid soft, wilted or split carrots.

How to Store

Refrigerate in a plastic bag with some air holes. Carrots can last 4-5 months if packed in moist sand and stored in a cold root cellar at 32-40 degrees.

How to Prepare

Rinse with cold water. Trim off tops & bottoms. Add to salads, have as a snack with dip. Carrots can be steamed, microwaved, or boiled until tender.