Comforting and Hearty Soup

• temps total: 25 minutes

Ingrédients

1 tablespoon olive oil

1 medium onion, diced

2 cloves garlic, minced

2 medium carrots, diced

2 celery stalks, diced

1 zucchini, diced

1 red bell pepper, diced

1 cup green beans, trimmed and cut into 1-inch pieces

1 can (15 oz) diced tomatoes, no salt added

1 can (15 oz) kidney beans, rinsed and drained

1 can (15 oz) chickpeas, rinsed and drained

4 cups low-sodium vegetable broth

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon red chili flakes (optional)

1 cup cooked whole-grain or legume-based pasta (optional for lower-carb option, reduce quantity)

2 cups chopped kale or spinach

Salt and pepper to taste

1 tablespoon grated Parmesan cheese (optional for garnish)

Instructions

Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery, sautéing until vegetables are softened, about 5 minutes. Add zucchini, red bell pepper, and green beans, cooking for another 3 minutes. Stir in diced tomatoes, kidney beans, chickpeas, vegetable broth, oregano, basil, and red chili flakes. Bring to a boil, then reduce heat and simmer for 15–20 minutes.

If using pasta, stir in the cooked pasta and kale (or spinach) during the last 5 minutes of cooking. Season with salt and pepper to taste. Serve warm with an optional sprinkle of Parmesan cheese for added flavor.

Nutrition (Per Serving):

Calories: 190

Carbs: 28g

Protein: 9g

Fat: 3g

Fiber: 8g

This hearty, vegetable-packed soup is perfect for lunch or dinner, keeping you satisfied while supporting balanced blood sugar levels.