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Mediterranean Soup with Mozzarella
Yield: Makes 6 servings
Ingredients:
Nonstick cooking spray
2
medium green bell peppers, chopped
1
cup chopped yellow onion
2
cups (about 8 ounces) chopped eggplant
1
cup (about 4 ounces) sliced mushrooms
2
cloves garlic, minced
2
tablespoons dried basil, divided
3
cups water
1
can (about 14 ounces) diced tomatoes with Italian herbs
1/2
cup red wine or water
1
can (about 15 ounces) no-salt-added white beans, rinsed and drained
2
teaspoons sugar
1/4
teaspoon salt
1/4
cup minced fresh parsley
1-1/2
cups (6 ounces) shredded reduced-fat mozzarella cheese
Preparation:
1.
Spray Dutch oven with cooking spray. Heat over medium-high heat until hot. Add bell peppers and onion; cook 4 minutes or until onion is translucent, stirring frequently.
2.
Add eggplant, mushrooms, garlic and all but 1 teaspoon basil. Cook 4 minutes, stirring frequently. Add water, tomatoes with juice and wine; stir to blend. Reduce heat; cover and simmer 30 minutes, stirring occasionally.
3.
Remove Dutch oven from heat. Stir in beans, sugar and salt. Cover and let stand 5 minutes. Toss remaining 1 teaspoon basil with parsley and cheese; top each serving with 1/4 cup mixture.
Nutritional Information:
| Serving Size: 1-1/4 cups soup with 1/4 cup cheese topping | |
| Sodium | 411 mg |
| Protein | 16 g |
| Fiber | 2 g |
| Carbohydrate | 9 g |
| Cholesterol | 3 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 22 % |
| Calories | 130 |
Dietary Exchange:
| Meat | 1-1/2 |
| Vegetable | 2 |
This recipe appears in:
European
