This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.
"Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics; and it needs time to simmer to reach full flavor."
-Marge Kennedy, Author
There are hundreds of variations of this soup. The basics are tomatoes, some pasta and beans. Herbs run the gamut and include sage, basil, oregano and rosemary.
This is the perfect cold weather soup that has it all Ė veggies, legumes, lean flavorful chicken, whole grain pasta and great Italian flavors. I created this variation with the chicken to make this dish a complete meal.
The recipe takes all of about 20 minutes prep time and making a double or triple batch ensures that you have a lot on hand for leftovers during the week.
Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.
All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.
Parmesans have about 9 grams of fat per ounce. This is moderate for cheese. Good parmesans have such a fine flavor you donít need much.
1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol
Servings = 6 | Serving size =about 2 1/2 cups
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes great leftovers and freezes well.
|3 tsp||olive oil|
|8 ounces||boneless skinless chicken thighs (diced)|
|4 cloves||garlic (minced)|
|1 large||onion (diced)|
|3 large||ribs celery (diced)|
|2 15 ounce can||no salt added diced tomatoes|
|fresh ground black pepper (to taste)|
|2 tsp||dried basil|
|2 tsp||dried oregano|
|1/2 tsp||dried red pepper flakes|
|8 ounces||whole wheat or gluten free pasta (spirals or shells)|
|2 15 ounce can||no salt added navy beans (drained and rinsed)|
|3 ounces||Parmigiano-Reggiano (grated)|
Place 2 teaspoons of the olive oil in a large stock pot over medium heat.
Add the chicken and cook for about 5 minutes or until browned. Remove to a plate.
Add the remaining teaspoon of olive oil to the pot.
Add the garlic and cook, stirring frequently, for about 3 minutes. Do not let the garlic brown.
Add the onion and celery and cook for about 3 minutes, stirring frequently.
Add the tomatoes, salt, pepper, basil, oregano, red pepper flakes, water and stir. Simmer for about 30 minutes.
Add the pasta and beans and cook for about 20 minutes, stirring occasionally.
Add the grated parmesan, stir well and serve.
Serving size = about 2 1/2 cups
Servings = 6
Amount Per Serving
|Calories 428||Calories from Fat 77|
|% Daily Value|
|Total Fat 9g||15%|
|Saturated Fat 2g||13%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 63g||21%|
|Dietary Fiber 15g||52%|
|Vitamin A 7%||Vitamin C 29%|
|Calcium 33%||Iron 34%|
|Vitamin K 18 mcg||Potassium 905 mg|
|Magnesium 140 mg|