Rustic Italian Tomato Soup
Navy beans add fiber, which lowers cholesterol and the dish is full of vegetables in shades of red, yellow and green. The value goes beyond vitamins and minerals says Riska Platt. M.S. R.D. spokesperson for the American Heart Association. The colors indicate special disease~ fighting properties. Getting differant colors means you're getting lots of nutrients. Platt points out that another big benefit of this soup is it's low sodium content. Sodium, she notes, holds onto fluids, making the heart work harder.
1 16-ounce package frozen mixed bell pepper strips (may be labeled stir~fry mix)
1 14.5-ounce can no salt added diced tomatos, undrained
1 14 or 14.5-ounce can fat free, low sodium chicken broth
**1/2 15.5-ounce can no salt added navy beans, rinsed and drained
**3 Tablespoons chopped fresh basil leaves
2 Tablespoons snipped fresh parsley
1 Tablespoon balsamic vinegar
1/2 teaspoon dried oregano, crumbled
**1 medium garlic clove, minced
1/8 to 1/4 teaspoon crushed red pepper flakes
1 Tablespoon olive oil (preferably extra~virgin)
**1/2 teaspoon salt
In a food processor or blender process bell peppers, undrained tomatoes, broth, beans, basil, parsley, vinegar, oregano, garlic and red pepper flakes until smooth (or slightly chunky).
Pour mixture into a large saucepan.
Bring to a boil over high heat.
Reduce the heat and simmer, covered, for 20 minutes, or until flavors are well blended.
Remove from heat and stir in oil and salt.
Val's Notes; M~M~Good. This is a quick, easy and Excellant soup. It's Definately going in my Family cookbook. DH and I really enjoyed it.
I changed the ** items by adding the whole can of navy beans, using dried basil leaves that I already had on hand, using minced garlic in a jar and adding no salt.