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  • ITALIAN PASTA & VEGETABLE SOUP (Low Cal)

    1 vote
    ITALIAN PASTA & VEGETABLE SOUP (Low Cal)
    Prep time:
    Cook time:
    Servings: 6 Portions
    by Dave Davis
    4 recipes
    		 >
    This soup is a great hit each and every time I put it on the table. Being a healthy low cal choice that don't seem such makes it great for all diners. If you like you can add or change any ingredient(s) that you like even add small meatballs or Italian sausage. At the end of the recipe I have provided information on roasting peppers. Hope it helps. NOTE: I have listed each ingredient with a calories count for those that are watching calories. Total calories for this recipe 1257. Calories per Serving: 6=210 4=314 Also, I have provide freezing information for make ahead meals. As Chef Dave always says "Let your Imagination Run Wild!!!!"

    Ingredients

    • • 28g (2 tablespoons) extra-virgin olive oil (80 calories)
    • • 170g (1 cup) onion diced (67 calories)
    • • 100g (½ cup) pimento, chopped (24 calories)
    • • 225g (1 ½ cups) bell peppers, roasted/skinned/diced (See note below) (45 calories)
    • • 9g (1 tablespoon /3 cloves) garlic, minced (13 calories)
    • • 2g (¼ teaspoon) crushed red pepper, or to taste (optional) (2 calories)
    • • 800g (2 14oz cans/3 cups) crushed or diced tomatoes (200 calories)
    • • 1000ml (4 ½ cups) low sodium broth (70 calories)
    • NOTE: No broth? Use 1000ml water with bouillon cubes or gran1ars (50 calories)
    • • 14g (2 teaspoons) dried Italian herb mix (4 calories)
    • • 5g (2 teaspoons) black pepper or to taste (0 calories)
    • • 460g (4 cups) pasta, cooked as directed (650 calories)
    • • 340g (3 cups) zucchini, thick sliced (54 calories)
    • Salt to taste. May not be needed if use salty broth.

    Directions

    1. Cook pasta as directed and set aside.
    2. Roasting your own bell peppers? NOTE at the end of this recipe. Roast/set aside.
    3. If using bouillon dissolve in 1000ml of hot water. Set aside.
    4. Heat oil in a pot. Add onion, pimentos, bell pepper, garlic and red pepper flakes.
    5. Sauté for 2 minutes.
    6. Add the broth, tomatoes, Italian herbs and black pepper
    7. Bring to a rolling boil then add the cooked pasta and zucchini and bring back to the boil for 3 minutes.
    8. Remove and serve hot or let cool for storage in chiller for up to 3 days.
    9. Freezing: If freezing for later use, portion into meal size packs or individual servings. Freeze up to 6 months. To serve, let thaw in refrigerator over night or quick thaw in a hot water bath or in the microwave being careful not to over cook due to microwave processes.
    10. NOTE: Roasted bell pepper store bought can be expensive. It is easy to roast your own peppers. I like to oven roast them but just holding them over a flame until charred will work well.
    11. For oven roasted just put pepper under the broiler keeping a egg on them and turning after they char on each side.
    12. To remove the skin just put them in a paper bag, close tightly and wait for 15 minutes.
    13. You can all put them a a bowl and cover tightly with plastic wrap for 15 minutes. Either way will work.
    14. Make sure to remove the skin while they are still warm. It makes it easier.

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