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Moroccan Vegetable and Pasta Soup

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Moroccan Vegetable and Pasta Soup
  • Prep Time 30 min
  • Total Time 50 min
  • Servings 6
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The exotic blend of spices that season this soup will take your taste buds on a global journey.

Ingredients

1
tablespoon olive or canola oil
1
medium onion, cut into thin wedges
1
clove garlic, finely chopped
3
cups water
1
bag (1 lb) frozen mixed vegetables
2
cans (14.5 oz each) organic diced tomatoes, undrained
1
can (15 oz) garbanzo beans, drained, rinsed
2
teaspoons dried basil leaves
2
teaspoons ground turmeric
2
teaspoons paprika
1/4
teaspoon pepper
1/8
teaspoon ground cinnamon
2
tablespoons ketchup
1/2
cup uncooked whole wheat rotini pasta or elbow macaroni (1 1/4 oz)

Directions

  • 1 In 3-quart saucepan or Dutch oven, heat oil over medium-high heat. Add onion and garlic; cook and stir 2 to 3 minutes or until onion is crisp-tender.
  • 2 Stir in remaining ingredients except rotini. Heat to boiling. Reduce heat; cover and simmer 8 to 10 minutes or until vegetables are tender and flavors are blended.
  • 3 Add rotini; cook uncovered 10 to 15 minutes longer or until rotini is tender.
Tips  

Vegetables offer a host of nutrients including vitamins A, C and folate to name a few. Be sure to get at least 3 to 5 servings of veggies daily.

This hearty soup is a variation of Italian minestrone, which originated in ancient monasteries. The monks always had cauldrons of thick stew simmering on the stove for hungry travelers.

If you have small amounts of frozen vegetables leftover, substitute about 3 1/2 cups for the package of frozen mixed vegetables.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
40
)
Daily Value
Total Fat
4g
6%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
530mg
22%
Potassium
290mg
8%
Total Carbohydrate
39g
13%
(
Dietary Fiber
9g
37%
,
Sugars
5g
)
Protein
9g
Daily Value*:
Vitamin A
90%
90%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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