Soup-er Days: Comfort food that’s oh so good for you

As the days grow shorter, nothing beats a steaming crock of savory, homemade soup. A terrific and easy way to improve your family’s diet, soup can provide a filling, yet low-calorie meal that packs a lot of nutrients, protein, vitamins and more into one pot.

Minestrone

Ingredients:

• 2 tsp. olive oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 2 ribs celery, including leaves, chopped
• 2 medium cloves garlic, chopped
• 8 cups water
• 2 medium potatoes, peeled and cubed
• 4 medium tomatoes, peeled and cubed, or 15-oz. can no-salt-added diced tomatoes
• 1 small zucchini, cubed
• 1 tsp. pepper, or to taste
• 15 oz. can drained and rinsed navy beans
• 1/2 lb. fresh green beans, sliced
• 1/2 cup whole-wheat dried pasta (shells or elbow macaroni)
• 1 tbsp. dried basil, crumbled
• 1 medium clove garlic, whole
• 1 to 2 cups water (optional)
• 2 tbsp. grated Parmesan cheese

Heat oil in stockpot over medium-high heat, then sauté onion, carrots, celery and chopped garlic for 2 to 3 minutes. Add water, potatoes, tomatoes, zucchini and pepper. Reduce heat and simmer for 30 minutes. Add navy beans, green beans, pasta, basil and 1 clove garlic. Add water if soup is too thick. Slightly mash soup ingredients with a potato masher to help thicken soup. Simmer for 15 minutes. Serve with Parmesan.

Serves 10. Per serving: 158 calories, 7 g protein, 30 g carbohydrates, 1 mg cholesterol, 2 g total fat (1 g saturated, 0 g polyunsaturated, 1 g monounsaturated), 6 g fiber, 51 mg sodium

Spinach pasta soup

• 4 cups low-sodium chicken broth
• 1/2 cup water
• 1/4 cup plus 1 tbsp. no-salt-added tomato paste
• 1/2 tsp. grated lemon zest (optional)
• 1/4 cup orzo or pastina
• 6 cups chopped fresh spinach, patted dry or 1/2 of 10-oz. package frozen chopped spinach, thawed and well drained
• 2 sliced green onions
• 1/4 tsp. pepper
• 1/4 tsp. salt

In a medium saucepan over medium-high heat, whisk together broth, water, tomato paste and lemon zest, and bring to a boil. Stir in pasta, reduce heat to medium and cook for 5 to 7 minutes, or until pasta is tender. Stir in spinach and green onions and cook for 2 to 3 minutes. Season with pepper and salt.

Serves 4

Per serving: 95 calories, 4 g protein, 15 g carbohydrates, 1 g total fat (0 g saturated, 0 g polyunsaturated, 0 g monounsaturated), 3 g fiber, 222 mg sodium

Recipes reprinted with permission from The New American Heart Association Cookbook, 25th Anniversary Edition, © 2001 Clarkson Potter Publishers

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