health care,
education and
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health care,
education  and
social services

Quick and Easy Italian Bean Soup

The cold weather is definitely here! But don’t worry, because nutritionists Candice Floyd and Yudith Portillo of the Mary’s Center  SNAP-Ed program have a great low-calorie, high-fiber recipe to help you fight the chill! This Quick and Easy Italian Bean Soup can also make a great appetizer for your holiday party, instead of the regular cheese or meatballs. To make it more festive, you can serve it as “soup shots” or buy small red or green spoons to help your family enjoy the healthy goodness! 

 

Italian Bean SoupIngredients

(Makes 18 servings. Serving Size 1 cup. 110 calories per serving)

1 can of great northern beans (15 ounce)

1 can of red kidney beans (15 ounce)

2 cans of pinto beans (15 ounce)

46 fluid ounces of tomato juice (or V-8 juice)

1 can of Italian-style or stewed tomatoes (15 ounce)

1 can of low-sodium vegetable broth (15 ounce)

1 can of green beans (15 ounce, drained)

1.5 tablespoons of Italian seasoning

1 medium onion, chopped

1/4 teaspoon  of black pepper

2 cloves of fresh garlic

 

Directions

1. Combine all the ingredients in a large pot.

2. Cover and simmer for 30 minutes.

3. Serve with whole grain bread or whole wheat rolls, whole wheat pasta or brown rice to create complete proteins.

(You can also serve the soup with Italian or French bread, but the whole wheat and whole grain options are healthiest!)

4. ENJOY!

 

beansNutrition Information 

Beans are rich in protein, fiber, and iron.

  • Protein builds muscles and immunity for improved overall health.
  • Fiber helps maintain regularity and lower cholesterol
  • Iron increases immunity and helps prevent anemia.

Tomatoes contains vitamin C, iron and lycopene.

  • Vitamin C  is necessary for the growth and repair of tissue such as skin, tendons and ligaments. It also helps increases iron absorption. 
  • Lycopene, which gives tomatoes their red color, helps to fight cell damage.

 

For more tasty and affordable recipes, click here to download your free copy of the WIC Recipe Book!

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