• July 23, 2014

Want a quick lunch or dinner? Serve soup

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Posted: Wednesday, October 23, 2013 4:30 am

I’ve been eating a lot of soup for lunch lately as I try to get back on track with my weight maintenance.

It’s easy to make a few batches on the weekend and portion it out for lunch at work, paired with a mixed green salad.

Soup’s a filling option with good-for-you calories that keeps me from raiding the vending machine before I head home at night.

When I serve soup for dinner, I often pair it with bread so it’s a little heartier and so I’m not tempted to have a midnight snack before bed.

The ravioli and vegetable soup is a twist on a classic and can be made in less than 30 minutes. It’s a tasty, simple meal to serve.

Ravioli & Vegetable Soup

Notes: Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Tortellini can be used instead of ravioli as well.

Total Time: 25 minutes

Makes: 4 servings, about 2 cups each

  • 1 tablespoon extra-virgin olive oil
  • 2 cups frozen bell pepper and onion mix, thawed and diced
  • 2 cloves garlic, minced
  • ¼ teaspoon crushed red pepper, or to taste (optional)
  • 1 28-ounce can crushed tomatoes, preferably fire-roasted
  • 1 15-ounce can vegetable broth or reduced-sodium chicken broth
  • 1½ cups hot water
  • 1 teaspoon dried basil or marjoram
  • 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
  • 2 cups diced zucchini, (about 2 medium)
  • Freshly ground pepper to taste

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute.

Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat.

Add ravioli and cook for 3 minutes less than the package directions.

Add zucchini; return to a boil.

Cook until the zucchini is crisp-tender, about 3 minutes.

Season with pepper and serve.

Make ahead: Cover and refrigerate for up to 3 days. Thin with broth before reheating, if desired.

Nutrition per serving: 264 calories; 9 g fat (3 g sat, 3 g mono); 28 mg cholesterol; 38 g carbohydrates; 11 g protein; 8 g fiber; 763 mg sodium; 762 mg potassium.

Adapted from Eating Well

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