You can make this robust soup in less time than it takes to have a pizza delivered. The soup is a lot more nutritious—and costs less, too.

　　

Ingredients

serves 4, 1 3/4 cups per serving

　　3 ounces Italian turkey sausage, casing discarded

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　3/4 cup chopped green bell pepper

　　1/2 cup chopped onion

　　8 ounces presliced fresh button mushrooms

　　3 cups fat-free, low-sodium chicken broth

　　1 15-ounce can no-salt-added chick-peas, rinsed and drained

　　1 14.5-ounce can no-salt-added diced tomatoes, undrained

　　1 teaspoon dried basil, crumbled

　　1/2 teaspoon dried oregano, crumbled

　　1/2 teaspoon crushed red pepper flakes

　　1/4 teaspoon salt

　　

Step 1

In a 4-quart stockpot, cook the sausage and garlic over medium heat for 5 minutes, breaking the sausage into small pieces with a spoon as it cooks.

　　

Step 2

Stir in the bell pepper, onion, and mushrooms. Increase the heat to high. Cook until the vegetables have softened, about 6 minutes, stirring occasionally.

　　

Step 3

Stir in the remaining ingredients. Bring to a boil, covered, about 3 minutes.

　　

Spaghetti Soup

Step 4

Break 2 to 3 ounces dried vermicelli into small pieces. Prepare using the package directions, omitting the salt and oil. Drain and add to the soup. Lots of pasta makes a very thick, stewy soup; less just adds a nice “chew.” (serves 5, 1 1/3 cups per serving).

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 214

　　

Step 7

Total Fat: 3.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 1.0g

　　

Step 12

Cholesterol: 18mg

　　

Step 13

Sodium: 391mg

　　

Step 14

Carbohydrates: 31g

　　

Step 15

Fiber: 7g

　　

Step 16

Sugars: 7g

　　

Step 17

Protein: 14g

　　

Step 18

Dietary Exchanges

　　

Step 19

1 1/2 Starch

　　

Step 20

2 Vegetable

　　

Step 21

1 Very Lean Meat

　　

Spaghetti Soup

Step 22

(Per Serving)

　　

Step 23

Calories: 224

　　

Step 24

Total Fat: 2.5g

　　

Step 25

Saturated: 0.5g

　　

Step 26

Trans: 0.0g

　　

Step 27

Polyunsaturated: 0.5g

　　

Step 28

Monounsaturated: 0.5g

　　

Step 29

Cholesterol: 14mg

　　

Step 30

Sodium: 314mg

　　

Step 31

Carbohydrates: 36g

　　

Step 32

Fiber: 6g

　　

Step 33

Sugars: 6g

　　

Step 34

Protein: 13g

　　

Step 35

Dietary Exchanges

　　

Step 36

2 Starch

　　

Step 37

1 Vegetable

　　

Step 38

1 Very Lean Meat

　　American Heart Association Quick & Easy Meals