Minestrone soup (low sodium)

4 cups low-sodium chicken broth or water
1 can (6 ounces) tomato paste no salt added
1/3 cup uncooked barley
1 medium onion, chopped
1 potato, cut into 1-inch cubes
1/2 cup fresh parsley, chopped
2 bay leaves
2 teaspoons dried basil
1 teaspoon dried oregano
1/4 teaspoon each thyme, garlic powder
1/4 teaspoon black pepper or seasoned (spicy) pepper
2 celery stalks, cut into bite-sized pieces
2 carrots, cut into bite-sized pieces
1 cup cut-up vegetables (broccoli, cauliflower, zucchini, green beans, or a combination)
1 cup cooked or canned no salt added beans (garbanzos, kidney beans, etc.)
1/2 cup uncooked macaroni

In a large pot, combine liquid with tomato paste or chopped tomatoes. Add barley, onion, potatoes, and seasonings, including parsley. Bring to a boil over medium heat, and simmer, covered, while you clean and cut the vegetables. Add chopped vegetables to the pot and simmer until vegetables are tender. Add cooked beans and macaroni, and simmer 10 minutes more, until macaroni is cooked. Serve with crusty bread for a simple supper.

Makes 8 servings.


Nutritional values per serving

Calories: 153
Fat: 4 gm
Saturated Fat: 0 gm
Cholesterol: 95 mg
Carbohydrate: 17 gm
Fiber: 4 gm
Protein: 4 gm
Sodium: 191 mg


Reprinted with permission from: Preston Maring, MD
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: February 26, 2007