Ingredients:
- 4 garlic
- 1 (1-lb) bag frozen mixed italian vegetables such as zucchini , green beans , cauliflower , and broccoli
- accompaniment: grated parmesan
Directions:
- Heat oil in a 5- to 6-quart heavy pot over moderately high heat until hot but not smoking, then cook onion and garlic, stirring occasionally, until golden, about 3 minutes. Add kale and sauté, stirring, 1 minute. Add frozen vegetables, tomatoes with juice, pasta, broth, water, salt, and pepper and simmer, uncovered, stirring occasionally, until vegetables are tender and pasta is al dente, about 10 minutes.
- Meanwhile, transfer half of beans to a wide shallow bowl and coarsely mash with a fork or a potato masher, then stir mashed and whole beans into soup and simmer, stirring occasionally, until soup is slightly thickened, about 5 minutes. Season with salt and pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 481.13 Kcal (2014 kJ) | ||
| Calories from fat | 130.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.53g | 22% | |
|---|---|---|---|
| Sodium | 1262.26mg | 53% | |
| Potassium | 2544.35mg | 54% | |
| Total Carbs | 40.3g | 13% | |
| Sugars | 1.8g | 7% | |
| Dietary Fiber | 17.96g | 72% | |
| Protein | 23.51g | 47% | |
| Vitamin C | 2.9mg | 5% | |
| Iron | 1.2mg | 6% | |
| Calcium | 50.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 43.37 Kcal (182 kJ) | ||
| Calories from fat | 11.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.31g | 22% | |
|---|---|---|---|
| Sodium | 113.77mg | 53% | |
| Potassium | 229.33mg | 54% | |
| Total Carbs | 3.63g | 13% | |
| Sugars | 0.16g | 7% | |
| Dietary Fiber | 1.62g | 72% | |
| Protein | 2.12g | 47% | |
| Vitamin C | 0.3mg | 5% | |
| Iron | 0.1mg | 6% | |
| Calcium | 4.5mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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