Soup is the ultimate budget-friendly pantry meal. Even if you’re not feeding the masses, make the entire batch for a week of healthy, hearty winter lunches and skip the excessive price tag (and sodium levels) of cafeteria versions.
Tip
Try butternut squash in place of sweet potatoes, chickpeas in place of white beans, whole grain or gluten-free macaroni in place of orecchiette, and kale instead of spinach for a completely new dish.
Sweet Potato Minestrone with White Beans, Orecchiette, and Spinach
Ingredients
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 onion, diced
- 2 sweet potatoes, peeled and cut into small cubes
- 3 garlic cloves, minced
- 6 cups (1.5 L) no salt added or low-sodium vegetable stock
- 1/2 tsp (2 mL) salt
- 2 cups (500 mL) cooked white beans
- 1 1/2 cups (350 mL) uncooked whole grain or gluten-free orecchiette or other small pasta shape
- 3 cups (750 mL) packed baby spinach
- 2 Tbsp (30 mL) lemon juice
Nutrition
Per serving:
- calories285
- protein11g
- fat5g
- saturated fat1g
- trans fat0g
- carbohydrates51g
- sugars5g
- fibre11g
- sodium365mg
Directions
01
In large pot, heat oil over medium. Add onion, sweet potatoes, and garlic. Sauteu0301 for 8 minutes, until vegetables begin to soften. Add stock and salt. Bring to a boil, reduce to a simmer, cover, and cook for 5 to 10 minutes, until vegetables are soft. Return to a boil, stir in beans and orecchiette, reduce to a simmer, cover, and cook for 10 minutes, until pasta is tender.
02
Immediately before serving, stir in spinach and lemon juice. Serve hot. Leftovers will keep for up to 1 week.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
