This delicious soup is a one-pot meal containing ingredients that are linked to reducing belly fat, including whole grains, fibre, healthy fats, peppers and flavonoid-rich fruits and vegetables. What’s more, it’s easy to make, taking only 25 minutes from stove-top to table.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
2 cups (500 ml) whole grain bows, such as Catelli® Healthy Harvest®
2 tsp (10 ml) extra virgin olive oil
1 small red onion, chopped
1 red pepper, chopped
1/4 cup (50 ml) dried cranberries
4 cloves garlic, minced
1 tbsp (15 ml) mild chili powder
1 tsp (5 ml) ground cumin
3/4 tsp (4 ml) each salt and pepper
8 cups (2 l) low-sodium vegetable broth (approx.)
1 can (14 oz/398 ml) no-salt-added diced tomatoes
2 cans (14 oz/398 ml each) no-salt-added black beans, drained and rinsed
1 cup (250 ml) frozen corn kernels, thawed
4 cups (1 l) lightly packed baby spinach
2 jalapeno peppers, seeded and chopped
1 lime, zested and juiced (approx.)
Chopped fresh coriander (optional)
1. Heat the olive oil in a large pot or Dutch oven set over medium-high heat. Add the onion and red pepper; sauté for 2 to 3 minutes or until softened.
2. Add the cranberries, garlic, chili powder, cumin, salt and pepper; cook, stirring, for 1 minute. Stir in 6 cups (1.5 L) broth and the tomatoes; bring to a boil.
3. Stir in the beans, bows and corn. Boil gently, partially covered and stirring occasionally, for 12 minutes or until pasta is tender.
4. Stir in the remaining broth, the spinach, jalapeno peppers, lime zest and juice; remove from the heat. (Add extra broth and lime juice to adjust consistency and acidity to taste if desired). Garnish with fresh coriander (if using). Makes 8 servings.
--Leftover soup is great to pack for lunches the next day.
--For those who love spicy foods, increase the number of jalapeno peppers or stir in the seeds as well.
Per serving (about 1 1/3 cups/325 mL): 234 calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 396 mg sodium, 43 g carbohydrates, 10 g fibre, 10 g sugars, 10 g protein. Excellent source of folate. Good source of vitamin C and iron.
Recipe courtesy Catelli® Healthy Harvest® pasta. For more easy, belly fat-burning tips, visit www.wholegrainpasta.ca
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