Mediterranean Vegetable Noodle Soup


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Here’s an easy way to pack more of those super-healthy Mediterranean foods into your diet! Greens are stewed with tomatoes, fresh basil, sage and rosemary. Whole wheat macaroni and chickpeas transform this otherwise light soup into a hearty lunch. This recipe comes to us from Marti of Tofu ‘n Sproutz!

Serves 4.

  • 1 tablespoon olive oil
  • 1 sweet onion, finely chopped
  • 2 cloves garlic, minced
  • 2 cups tomato juice
  • 1/2 cup red wine
  • 2 cups fresh tomatoes, finely chopped
  • 2 cups low sodium vegetarian broth
  • 2 cups chickpeas, cooked, or 2 cups white beans, cooked
  • 3 tablespoons fresh basil, minced
  • 2 tablespoons fresh sage, finely minced, or 1 teaspoon dried sage
  • 1/2 teaspoon fresh rosemary, finely minced
  • 1/2 cup uncooked whole wheat macaroni, ABC or orzo pasta
  • 2 cups greens*, finely chopped
  • several drops hot sauce
  • salt and pepper, to taste

*quicker cooking greens like chard, spinach, dandelion greens or beet greens work best in this soup.

Place a large saucepan over medium-low heat. Cook the onion and garlic in the olive oil for 5-7 minutes, or until the onion is transparent.

Add the tomato juice, wine and tomatoes. Simmer for 20-30 minutes, or until the tomatoes start to break down.

Add the vegetable broth, cooked chickpeas or white beans, basil, sage and rosemary. Increase the heat to medium-high and bring the soup to a boil.

Add the uncooked pasta and reduce the heat to simmer. Simmer for about 7 minutes, or until the pasta is cooked, but still firm.

Add the green and simmer for 5 minutes more, or until the greens are soft and lightly cooked and the pasta is cooked to taste.

Season with the soup with hot sauce and salt and pepper to taste.

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Nutrition Information

Mediterranean Vegetable Noodle Soup

Servings per Recipe: 4

Amount per Serving

Calories:  316

Calories from Fat:  49

Total Fat:  5g

Saturated Fat:  1g

Cholesterol:  0mg

Sodium:  705mg

Potassium:  922mg

Carbohydrates:  54g

Dietary Fiber:  8g

Protein:  11g

Sugars:  8g

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