Serves 4; 1 cup per serving
1 16-ounce package frozen mixed bell pepper strips (may be labeled stir-fry mix)
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 14- or 14.5-oz. can fat-free, low-sodium chicken broth
1/2 15.5-ounce can no-salt-added navy beans, rinsed and drained
3 tablespoons chopped fresh basil leaves
2 tablespoons snipped fresh parsley
1 tablespoon balsamic vinegar
1/2 teaspoon dried oregano, crumbled
1 medium garlic clove, minced
1/8 to 1/4 teaspoon crushed red pepper flakes
1 teaspoon olive oil (extra-virgin preferred)
1/4 teaspoon salt
In a food processor or blender, process the bell peppers, undrained tomatoes, broth, beans, basil, parsley, vinegar, oregano, garlic, and red pepper flakes until slightly chunky or smooth. Pour into a large saucepan. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 20 minutes, or until the flavors are blended. Remove from the heat. Stir in the oil and salt. Ladle into soup bowls.
Nutrients per Serving: Calories 136; Total Fat 3.5 g; Saturated 0.5 g; Polyunsaturated 0.5 g; Monounsaturated 2.5 g; Cholesterol 0 mg; Sodium 215 mg; Carbohydrates 22 g; Sugars 12 g; Fiber 5 g; Protein 5 g Dietary Exchanges: 1/2 starch; 3 vegetable; 1/2 fat
This recipe is reprinted with permission from Love Your Heart, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd. Available at grocery-store checkouts nationwide in February, while supplies last.
