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Thursday, June 2, 2016

Alphabet Soup

Kids love soup and reciting the alphabet – and we love this lower-sodium version of the canned stuff that we enjoyed in our youth. This is a meal that encourages playing with food by spelling out words and gobbling them up. If alphabet pasta is unavailable, use tubetti, ditali or mini shells. Have the kids help wash and peel the vegetables, so they know exactly what's going into their soup.

By Amanda Barnier and The Test Kitchen

Source: Canadian Living Magazine: March 2012
Prep time 25 minutes
Total time 45 minutes
Portion size 6


1 tsp (5 mL) olive oil
1 leek, (white and light green parts only), diced diced [91 G]
1 carrot, diced [150 G]
1 rib celery, diced
2 cloves garlic, minced
1 small zucchini, diced
4 cups (1 L) vegetable broth
1/2 cup (125 mL) bottled strained tomatoes, (passata)
1/4 tsp (1 mL) pepper
1/2 cup (125 mL) alphabet pasta
1/2 cup (125 mL) frozen corn kernels [112 G]
1 can (14 oz/398 mL) pinto beans or chickpeas, drained and rinsed
1 cup (26 G) packed fresh spinach, thinly sliced


In saucepan, heat oil over medium heat; cook leek, carrot, celery and garlic, stirring occasionally, until tender, about 5 minutes.

Add zucchini; cook until softened, about 5 minutes.

Add vegetable broth, 1 cup water, tomatoes and pepper; bring to boil. Reduce heat and simmer for 10 minutes. Add pasta; cook for 5 minutes, stirring occasionally.

Stir in corn and beans; cook until hot, about 5 minutes. Stir in spinach; cook until spinach is wilted, about 1 minute.

Nutritional Information Per serving: about
cal 147 pro 7g total fat 2g sat. fat 0
carb 30g dietary fibre 4g sugar 5g chol 3mg 
sodium 701mg potassium 323mg   
% RDI:
calcium 4 iron 16 vit A 31 vit C 7 
folate 36

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