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High in Flavor, Low in Fat - Bean and Macaroni Soup

Makes 16 servings (serving size one cup).

Ingredients
2 16-ounce cans great northern beans
1 tablespoon olive oil
½ pound fresh mushrooms, sliced
1 cup onion, coarsely chopped
2 cups carrots, sliced
1 cup celery, coarsely chopped
1 clove garlic, minced
3 cups cut-up peeled, fresh tomatoes or 1½ pounds canned chopped tomatoes
1 teaspoon dried sage
1 teaspoon dried thyme
½ teaspoon dried oregano
freshly ground black pepper to taste
1 bay leaf, crumbled
4 cups cooked elbow macaroni

Directions

  1. Drain beans and reserve liquid. Rinse beans.
  2. Heat oil in a 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.
  4. Cover and cook over medium heat for 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked.
  5. Combine reserved bean liquid with water to make 4 cups.
  6. Add liquid, beans and cooked macaroni to vegetable mixture.
  7. Bring to a boil; cover and simmer until soup is thoroughly heated. Stir occasionally.

One serving:
158 calories
1 gram of fat
less than one gram of saturated fat
0 milligrams of cholesterol
154 milligrams of sodium (more if canned tomatoes are used.

Source:
The National Heart, Lung and Blood Institute, September 2003.

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