Macaroni And Bean Soup(Low-Fat)
A hearty, low-fat soup combining pasta, beans, and vegetables with savory tomato broth and spinach, perfect for a healthy, filling meal suitable for vegans and vegetarians.
Ingredients
- 1 1/4 cups elbow macaroni ⓘ
- 2 tablespoons olive oil ⓘ
- 2 medium carrots ⓘ
- 2 medium celery stalks ⓘ
- 1 medium onion ⓘ
- 1 (16 oz.) can tomatoes ⓘ
- 1 (14 1/2 oz.) can chicken broth ⓘ
- 1 teaspoon salt ⓘ
- 1/2 teaspoon pepper ⓘ
- 3 cups water ⓘ
- 2 (19 oz.) cans white cannellini beans
- 1 (19 oz.) can red kidney beans ⓘ
- 1 (10 oz.) package frozen chopped spinach ⓘ
- Grated Parmesan cheese
Instructions
- Prepare the macaroni according to package directions, then drain and rinse.
- In a large soup kettle, heat olive oil over medium-high heat.
- Add carrots, celery, and onion; sauté until tender.
- Add tomatoes with liquid, chicken broth, salt, pepper, and water. Bring to a boil.
- Reduce heat to low and simmer, uncovered, for 10 minutes.
- Add the cooked macaroni and frozen chopped spinach to the soup. Stir well and heat through.
Tips & Substitutions
For a heartier soup, consider adding diced potatoes or other vegetables like zucchini. If you're looking to reduce sodium, use low-sodium chicken broth or vegetable broth instead. You can also substitute the cannellini beans with chickpeas for a different flavor profile. Fresh herbs like basil or parsley can enhance the dish's freshness.
Serving Suggestions
Serve the macaroni and bean soup hot, garnished with grated Parmesan cheese for added flavor. It pairs beautifully with crusty bread or a side salad for a complete meal. For a twist, try serving it alongside the Orange Chicken Pasta Salad for a refreshing contrast.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm on the stove over medium heat until heated through, adding a splash of water or broth if the soup thickens. This soup can also be frozen for up to 3 months; just be aware that the texture of the macaroni may change upon thawing.
Nutrition & Diet Analysis (per serving)
Each serving of Macaroni And Bean Soup(Low-Fat) contains roughly 713 calories, with 18g protein, 50g carbohydrates, and 51g fat. It is an excellent source of vitamin C (60% of the Daily Value), dietary fiber (51% of the Daily Value), and vitamin A (47% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1780mg per serving (77% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup vegetarian?
Yes, you can easily make this soup vegetarian by replacing the chicken broth with vegetable broth. The beans and vegetables provide plenty of protein and flavor, ensuring a satisfying meal without meat.
How can I add more protein to this dish?
To increase the protein content, consider adding cooked chicken, turkey, or even tofu. These options blend well with the flavors and enhance the dish's nutritional value while keeping it satisfying.
Is this soup suitable for meal prep?
Absolutely! This macaroni and bean soup is perfect for meal prep. You can make a large batch and portion it into containers for easy lunches or dinners throughout the week. Just be mindful of adding macaroni when reheating to maintain the best texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).