img

Sign Up For Email Updates:

WCRF/AICR
Global Network

From the AICR Test Kitchen
Week of December 12, 2011
Download 300 dpi photo
Contact: Alice Bender, (202) 328-7744

Italian Vegetable Soup with Orzo and Pesto

from the
American Institute for Cancer Research

It may be gray and cold outside, but this soup can add color and warmth to the season. It features mini pasta and a medley of vegetables all enhanced by pesto. It's satisfying and healthy.

The combination of basil and spinach gives the pesto an understated, but distinct taste. It's similar to a paste the ancient Romans prepared using cheese, garlic and herbs. The more recent version is said to have originated near the Italian city of Genoa and adds basil as a major ingredient.

The addition of pesto maximizes the flavor of the soup, bringing together the hearty quality of the broth and soft onion taste of the leeks. The carrots add color and consistency. The cannellini beans, a variety of white beans popular in Italy, especially Tuscany, add protein and a dash of red pepper adds a bit of zest.

Easy to prepare, the soup becomes a complete lunch or light dinner by adding a slice or two of crusty whole-wheat bread. Or, if you have any leftover baked chicken or turkey, you could make a sandwich to enjoy with the soup. Either will provide a nutritious meal with a healthy serving of vegetables and a good amount of fiber. So chase away the cold with something hot and colorful.

Italian Soup

Italian Vegetable Soup with Orzo and Pesto

  • Pesto Ingredients:
  • 1 cup fresh baby spinach, packed
  • 1 cup fresh basil leaves, packed
  • 1/4 cup pine nuts
  • 1/2 cup canned diced tomatoes, drained (fresh may be substituted)
  • 4 garlic cloves, peeled
  • 2 Tbsp. extra virgin olive oil
  • Salt and freshly ground pepper to taste
  • Soup:
  • 2 leeks, white parts only, chopped (1 bunch of green onions may be substituted)
  • 3 carrots, peeled and sliced thin
  • 1 medium white potato, peeled and cubed
  • 4 cups low-sodium vegetable broth*
  • 1 tsp. dried Italian seasoning
  • 1/2 cup orzo
  • 1 cup green beans, cut into 1/2-inch slices (can also use frozen cut)
  • 1 (15-oz.) can no-salt added cannellini beans
  • 1/4 tsp. dried crushed red pepper, or to taste
  • 2 Tbsp. low-fat shredded Romano cheese (Parmesan cheese may be substituted)

Puree all pesto ingredients in food processor. Season with salt and pepper. Set aside. Cover and refrigerate if made the day before

In large pot combine leeks, carrots, potato, broth and Italian seasoning. Cover and cook over medium heat, stirring occasionally until vegetables are almost tender, 8-10 minutes. Add orzo and boil uncovered until orzo is almost tender, stirring often, about 5 minutes. Add green beans, cannellini and red pepper, cover and simmer 5-7 minutes.

Ladle soup into 6 bowls. Divide pesto among servings and swirl in to blend. Sprinkle with cheese and serve.

*May need additional broth to thin soup if it is to be reheated.

Makes 6 servings.

Per serving: 300 calories, 10 g total fat (2 g saturated fat), 42 g carbohydrate,
10 g protein, 7 g dietary fiber, 200 mg sodium.

***

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $100 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.


All active news articles
]]