Posted by: Duke Raleigh Hospital | January 16, 2013

Did Someone Say Snow?

snow….well, maybe.

According to our local WRAL weather team, the Triangle is looking at a  90% chance of precipitation overnight on Thursday. For us, that’s enough to make sure we have a delicious snow-day-recipe on hand!

This healthy bean and macaroni soup is the perfect candidate for our first snow of the season! It’s less than 200 calories per serving, only 1 gram of fat, and packed with protein!

Bean and Macaroni Soup [Healthy] Recipe

Nutrition Facts

Serving Size 1 cup
Calories 158
Total Fat 1 g
Saturated Fat less than 1 g
Cholesterol 0 mg
Sodium 154 mg
Potassium 524 mg
Total Carbohydrate 29 g
Dietary Fiber 5 mg
Protein 8 mg

Servings and Times

Servings 16

Ingredients and Preparation  

Ingredients

Measures

Great northern beans 2 cans (16 oz each)
Olive oil 1 tablespoon
Fresh mushrooms, sliced ½ pound*
Onion, coarsely chopped 1 cup
Carrots, sliced 2 cups
Celery, coarsely chopped 1 cup
Garlic, minced 1 clove
Tomatoes, fresh, peeled, cut up 3 cups **
Dried sage 1 teaspoon
Dried thyme 1 teaspoon
Dried oregano ½ teaspoon
Freshly ground black pepper to taste
Bay leaf, crumbled 1
Elbow macaroni, cooked 4 cups

*Aren’t a fan of mushrooms, or maybe you just want to try something different? Swap the 1/2 lb. of mushrooms for 1/2 lb. of cauliflower!

**As an alternative, use 1/2 – 1 pound canned, whole, cut up tomatoes. The sodium content will be higher, though. Try “no salt added” canned tomatoes to keep sodium lower!

Directions

  1. Drain beans and reserve liquid. Rinse beans.
  2. Heat oil in 6-quart kettle. Add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes.
  3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes.
  4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook.
  5. Combine reserved bean liquid with water to make 4 cups.
  6. Add liquid, beans, and cooked macaroni to vegetable mixture.
  7. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.

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