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Moroccan Vegetable and Pasta Soup

Moroccan Vegetable and Pasta Soup
  • Prep 30 min
  • Total 50 min
  • Servings 6

The exotic blend of spices that season this soup will take your taste buds on a global journey. ...MORE+ LESS-

Ingredients

1
tablespoon olive or canola oil
1
medium onion, cut into thin wedges
1
clove garlic, finely chopped
3
cups water
1
bag (1 lb) frozen mixed vegetables
2
cans (14.5 oz each) organic diced tomatoes, undrained
1
can (15 oz) garbanzo beans, drained, rinsed
2
teaspoons dried basil leaves
2
teaspoons ground turmeric
2
teaspoons paprika
1/4
teaspoon pepper
1/8
teaspoon ground cinnamon
2
tablespoons ketchup
1/2
cup uncooked whole wheat rotini pasta or elbow macaroni (1 1/4 oz)

Steps

Hide Images
  • 1
    In 3-quart saucepan or Dutch oven, heat oil over medium-high heat. Add onion and garlic; cook and stir 2 to 3 minutes or until onion is crisp-tender.
  • 2
    Stir in remaining ingredients except rotini. Heat to boiling. Reduce heat; cover and simmer 8 to 10 minutes or until vegetables are tender and flavors are blended.
  • 3
    Add rotini; cook uncovered 10 to 15 minutes longer or until rotini is tender.

Expert Tips

  • Vegetables offer a host of nutrients including vitamins A, C and folate to name a few. Be sure to get at least 3 to 5 servings of veggies daily.
  • This hearty soup is a variation of Italian minestrone, which originated in ancient monasteries. The monks always had cauldrons of thick stew simmering on the stove for hungry travelers.
  • If you have small amounts of frozen vegetables leftover, substitute about 3 1/2 cups for the package of frozen mixed vegetables.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
40
% Daily Value
Total Fat
4g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
530mg
22%
Potassium
290mg
8%
Total Carbohydrate
39g
13%
Dietary Fiber
9g
37%
Sugars
5g
Protein
9g
% Daily Value*:
Vitamin A
90%
90%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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