Are you looking for a tasty and nutritious soup to add to your meal plan? Look no further than the 1 1/2 cups (353 g) Tuscan Peasant Soup! With only 200 calories per serving, this soup is a healthy and satisfying option for lunch or dinner.

Not only is this soup low in calories, but it also provides valuable nutrients to fuel your body. The Tuscan Peasant Soup is made with a variety of healthy ingredients, including fresh vegetables and protein-rich beans.

In this article, we'll delve into the nutritional benefits of this delicious soup, as well as provide some modifications you can make to suit your dietary needs and preferences.

Preparation

To make the Tuscan Peasant Soup, you'll need the following ingredients: - 2 tablespoons olive oil - 1 onion, chopped - 2 garlic cloves, minced - 2 carrots, chopped - 2 celery stalks, chopped - 1 teaspoon dried thyme - 1 teaspoon dried oregano - 1 teaspoon salt - 1/2 teaspoon pepper - 1 can (15 ounces) cannellini beans, rinsed and drained - 1 can (14 1/2 ounces) diced tomatoes, undrained - 1 can (14 1/2 ounces) chicken broth - 1/4 cup uncooked small pasta shells To prepare, heat the olive oil in a large saucepan over medium heat. Add the onion, garlic, carrots, and celery, and cook for 5-7 minutes or until vegetables are tender. Add the thyme, oregano, salt, and pepper, and cook for an additional minute. Stir in the beans, tomatoes, and chicken broth, and bring to a boil. Reduce heat and simmer for 15-20 minutes. Add the pasta shells and cook for an additional 8-10 minutes or until pasta is tender. Serve hot and enjoy!

Ingredients

The Tuscan Peasant Soup is made with a variety of nutritious ingredients, including: - Cannellini beans: These beans are a good source of plant-based protein and fiber, which can help promote feelings of fullness and aid in digestion. - Tomatoes: Tomatoes are loaded with vitamins and minerals, including vitamin C, potassium, and folate. They also contain antioxidants that can help protect your body against disease. - Vegetables: Carrots and celery are rich in vitamins and minerals, while onions and garlic are packed with antioxidants and anti-inflammatory compounds. - Pasta: Pasta provides carbohydrates for energy and helps to make the soup more filling.

Calories per Serving

Each serving of the Tuscan Peasant Soup contains approximately 200 calories, making it a low-calorie option for lunch or dinner.

Fat Content

Each serving of the Tuscan Peasant Soup contains 8 grams of fat, including 1 gram of saturated fat. While this soup is not particularly high in fat, it is important to keep your overall fat intake in moderation, as a high-fat diet can lead to weight gain and other health problems.

Protein Content

Each serving of the Tuscan Peasant Soup contains approximately 8 grams of protein, making it a good source of plant-based protein for vegetarians and vegans. Protein is an important nutrient that helps to build and repair tissues in your body, and can also help to keep you feeling full and satisfied after a meal.

Sodium Content

Each serving of the Tuscan Peasant Soup contains approximately 800 milligrams of sodium. While this soup is not particularly high in sodium, it is important to monitor your sodium intake, as a high-sodium diet can lead to high blood pressure and other health problems.

Ideal Serving Size

The recommended serving size for the Tuscan Peasant Soup is 1 1/2 cups, or 353 grams. This serving size provides approximately 200 calories, 8 grams of fat, 8 grams of protein, and 800 milligrams of sodium.

Health Benefits

The Tuscan Peasant Soup provides a variety of health benefits, including: - High in fiber: The beans and vegetables in this soup are a great source of fiber, which can help to promote feelings of fullness and aid in digestion. - Low in calories: With only 200 calories per serving, this soup is a great option for those who are watching their calorie intake. - Rich in vitamins and minerals: The soup contains a variety of nutrient-dense ingredients, including tomatoes, carrots, and celery. - Plant-based protein: The cannellini beans provide 8 grams of plant-based protein per serving, making this soup a great option for vegetarians and vegans.

Nutritional Value

Each serving of the Tuscan Peasant Soup provides the following nutritional value: - calories: 200 - Fat: 8g - Saturated fat: 1g - Protein: 8g - Sodium: 800mg - Carbohydrates: 26g This soup is also a good source of vitamins and minerals, including vitamin C, vitamin A, iron, and potassium.

Possible Modifications

The Tuscan Peasant Soup can easily be modified to meet your dietary needs and preferences. Here are a few ideas: - Vegetarian or vegan: Simply replace the chicken broth with vegetable broth to make this soup 100% plant-based. - Gluten-free: Swap out the pasta shells for gluten-free pasta to make this soup gluten-free. - Add more protein: If you want to increase the protein content of this soup, add some cooked chicken, shrimp, or tofu. - Adjust seasoning: Feel free to adjust the seasoning to suit your taste preferences.