Fall Recipe
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Makes: 2 – 4 servings
Ready in about 40 minutes. It is recommended that we eat lots of vegetables and beans as part of a healthy diet. You can make a tasty vegetarian option or add low fat italian style chicken sausage.
| good quality olive or sunflower oil | 2 tsp |
| garlic | 1 clove |
| chopped onion | 1/2 cup |
| chopped selery | 1/2 cup |
| chopped carrot | 1/2 cup |
| vegetable bouillon soup cubes * | 2 |
| diced tomatoes * | 1 lrg can |
| navy or kidney beans * | 1 can |
| Italian spice mix (or 1/2 tsp oregano ,1/2 tsp thyme and 1/2 tsp basil) | 1 1/2 tsp |
| macaroni (whole wheat, quinoa, kamut or rice) | 1/2 cup |
| shredded parmesan cheese | 1/2 cup |
| If you wish to add sausage: low fat mild or hot Italian sausages – cooked and cut into small cubes |
2 |
- In a large pot, on medium, heat the oil.
- Add the onion, selery and carrots and cook for 5 minutes.
- Add the garlic and cook for 5 more minutes. Stir frequently.
- Add 4 cups of water and bring to a boil. Stir in the bouillon cubes until dissolved.
- Add tomatoes and beans.
- Stir in Italian spice.
- Cover and simmer on low for 20 minutes.
- Bring to a boil and add macaroni. Cook until noodles are soft.
- Option: add cooked sausages.
* Look for low sodium varieties
Serve in large mugs or bowls. Sprinkle with grated parmesan cheese if desired.