Recipe

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• 1 tbsp extra virgin olive oil
• 3 clove garlic minced
• 1 medium carrot thinly sliced
• 1/2 medium onion diced finely
• 4 1/2 cup low-sodium vegetable stock
• 1 can no-salt diced tomatoes 14 oz
• 1 can no-salt cannellini beans (any white bean may be substituted) 14 oz
• 1/2 tsp rosemary
• 1 tsp dried italian seasoning
• 1 dash(es) ground pepper optional
• 1 dash(es) red pepper flakes optional
• 4 oz whole-wheat pasta (shells or elbows ) optional
• 4 cup baby spinach
• 4 tsp shredded parmesan cheese

• 1 In a large skillet heat oil over medium-high heat. Sauté garlic, carrots, and onions until the carrots are soft, about 5 minutes.
• 2 Add stock, tomatoes, beans, pasta shells, rosemary, Italian seasoning, and pepper to skillet. Bring to boil.
• 3 Add shells and cook 14 minutes. If soup is too thick simply add a bit more stock.
• 4 Stir in spinach and continue cooking until wilted.
• 5 Serve in soup bowls and sprinkle parmesan on top.
• 6 Makes 6 servings. Per Serving: 1 1/3 cups
• 7 Per serving: 199 calories, 4 g total fat (
• 8 g protein, 4 g dietary fiber, 85 mg sodium.