3 quarts vegetable broth
1, 28 ounce can crushed tomatoes with puree
1, 15 ounce can black beans, drained
1, 15 ounce can garbanzo beans, drained
1, 15 ounce can kidney beans, drained
2 medium carrots, trimmed, scrubbed and cut into 1/2-inch dice
2 medium stalks celery, washed and cut into 1/2-inch dice
3/4 cup chopped onion1 small green bell pepper, cored and cut into 1/2-inch dice
1 small red bell pepper, cored and cut into 1/2-inch dice
8 cloves garlic, chopped
1 teaspoon ground oregano
1 teaspoon thyme
1 teaspoon rosemary
1 teaspoon basil
1 cup dry whole wheat pasta, Penne or Rotini
3 tablespoons balsamic vinegar
pepper to taste
TIP: To lower the sodium content of this soup either purchase unsalted beans, or simply rinse the canned beans thoroughly before using. You can also purchase unsalted vegetable stock and tomatoes. As you can see by the recipe we have not ADDED any salt; only herbs and pepper as seasonings.
In large soup pot combine everything except pasta, vinegar, and black pepper; bring to a boil over high heat; reduce heat to low and simmer, partially covered until carrots are tender crisp, stirring occasionally.
Add pasta and cook until tender, about 10 minutes.
Stir in vinegar and season with pepper. Serve in warm bread bowls if desired.
Nutrition: One serving provides approximately: 10 g protein, 40 g carbohydrates, 6 g fiber, 1.5 g fat (0 g saturated), 0 mg cholesterol, 35 mcg folate, 3.5 mg iron and 1040 mg sodium (which could be reduced by following the “TIP” given above)
Source: Wheat Foods Council