Campfire Vegetable Bean Pasta Soup
|Non stick olive oil cooking spray||1|
|Chopped onion||1 Cup (16 tbs)|
|Garlic||2 Clove (10 gm), chopped|
|Canned fat free reduced sodium chicken broth||29 Ounce (2 Cans, 14 1/2 Ounces Each)|
|Canned garbanzo beans||15 Ounce, drained and rinsed (1 Can, Chickpeas)|
|Canned red kidney beans||15 Ounce, drained and rinsed (1 Can)|
|Curry powder||2 Teaspoon|
|Water||1 1⁄2 Cup (24 tbs)|
|Sliced carrots||1 Cup (16 tbs)|
|Small pasta shells||3⁄4 Cup (12 tbs)|
|Sliced zucchini||1 Cup (16 tbs) (Half Moon Shaped Slices)|
|Couscous||1⁄4 Cup (4 tbs)|
|Frozen chopped spinach/6 ounces fresh spinach, stemmed, washed, dried and shredded||5 Ounce, thawed and squeezed dry (Half Of 10 Ounce Package)|
|Lemon juice||2 Tablespoon|
1. Coat large Dutch oven with cooking spray. Heat over medium-high heat. Add onion and garlic. Cook, stirring, 2 minutes. Add splash of chicken broth as needed to prevent onion from sticking or browning.
2. To Dutch oven add beans, curry powder, salt, remaining chicken broth, and water. Bring to boil. Add carrots. Lower heat and simmer 5 minutes. Add pasta. Simmer 5 more minutes.
3. Add zucchini, couscous, and spinach. Simmer, stirring occasionally, 5 more minutes or until couscous and pasta are tender.
4 Stir in lemon juice. Adjust salt to taste.
Calories 330 Calories from Fat 25
% Daily Value*
Total Fat 3 g4.2%
Saturated Fat 0.29 g1.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 888.2 mg37%
Total Carbohydrates 66 g22.1%
Dietary Fiber 14.5 g58.1%
Sugars 8.3 g
Protein 19 g38.2%
Vitamin A 170.1% Vitamin C 44.1%
Calcium 12.2% Iron 25.6%
*Based on a 2000 Calorie diet