Nutrition Facts
| Serving Size | ¼ of recipe |
| Calories | 224 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Sodium | 534 mg |
| Total Carbohydrate | 37 g |
| Dietary Fiber | 7.5 g |
| Protein | 10 g |
Servings and Times
Tip:
Freeze or save leftovers for lunch.
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Reduced-sodium vegetable broth | 1 (14-ounce) can |
| Water | 14 ounces |
| Olive oil | 1 tablespoon |
| Small white onion, finely chopped | 1 |
| Garlic, minced | 2 cloves |
| Carrot, peeled and thinly sliced | 1 |
| Celery stalk, thinly sliced | 1 |
| Yukon gold potato, peeled and cut into ½-inch squares | 1 |
| Dried thyme | ¼ teaspoon |
| Flat-leaf parsley, chopped | 2 tablespoons |
| Salt | ½ teaspoon |
| Freshly ground pepper to taste |
| Tomatoes, seeded and chopped | 2 |
| White (eg, cannelloni) beans, rinsed and drained | 1 (14.5-ounce) can |
| Grated Parmesan cheese, divided | 4 teaspoons |
Directions
- In a large saucepan, bring the broth and water to a boil.
- Meanwhile, heat oil in a Dutch oven or large pot over medium-high heat. Add onion and garlic, and cook for 2-3 minutes, until onion is tender. Add carrots, celery, and potatoes, and cook for 3-4 minutes, until carrots are tender.
- Add hot broth and water to vegetable mixture and stir. Season with thyme, parsley, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10-12 minutes. Stir in tomatoes and beans, cover, and simmer for 10 minutes.
- Let stand a few minutes before serving.
- Top with Parmesan cheese.
Exchanges
5 vegetables; 1 very lean meat substitute; 1 fat
Side Suggestions: Italian “House” Salad
Top a bag of mixed Italian greens with sliced tomatoes, cucumbers, and carrots. Toss with Italian vinaigrette dressing (make your own by combining 1 tablespoon olive oil, 2 tablespoons white wine vinegar, 1 tablespoon fresh chopped parsley, 1 teaspoon fresh lemon juice, 1 chopped garlic clove, and ½ teaspoon dried thyme).
Side Suggestions: Crusty Bread (Italian or French)