- 2 medium carrots, diced
- 1 medium yellow onion, diced
- 1 Tbsp olive oil
- 3 garlic cloves, minced
- 6 cups low sodium vegetable broth
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 2 ½ cups diced Yukon gold potatoes
- 2 ½ cups diced butternut squash
- 1 medium zucchini, sliced into half moons\
- 1 tsp dried rosemary or oregano (1 Tbsp if fresh)
- 1 tsp dried thyme (1 Tbsp if fresh)
- 2 bay leaves (optional)
- cup dry whole grain pasta
- 2 cups packed chopped kale (thick stems removed)
- 1 can (14.5 oz) red or white kidney beans, drained & rinsed
- Fresh grated parmesan cheese (optional)
- Salt & pepper to taste
- Heat olive oil in a large pot over medium-high heat.
- Add onion and carrot, sauté about 3 minutes.
- Add garlic and sauté 1 minute longer.
- Add vegetable broth, tomatoes, potatoes, squash, zucchini and herbs.
- Bring to a boil, reduce heat to medium-low and simmer until vegetables are nearly tender, about 10 minutes.
- Stir in pasta, kale and beans and simmer another 10 minutes until pasta and kale are tender.
- Remove bay leaves, if using, and season to taste with salt and pepper.
- Serve warm with a sprinkle of parmesan cheese on top.
Amount per serving
Serving size is ⅛ recipe
Total Fat 3.1 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 2.7 mg
Sodium 334.0 mg
Potassium 699.6 mg
Total Carbohydrate 38.3 g
Dietary Fiber 9.6 g
Sugars 8.3 g
Protein 7.5 g
Vitamin A 131.9 %
Vitamin B-6 14.4 %
Vitamin C 37.1 %
Calcium 14.0 %
Copper 6.7 %
Folate 7.6 %
Iron 12.2 %
Magnesium 10.0 %
Manganese 13.9 %
Niacin 7.0 %
Phosphorus 9.3 %
Thiamin 7.6 %
Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.
For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.