Nutrition / July 25, 2014

Bone Healthy Recipe: Tortellini & Bean Soup

This hearty soup combines navy beans, (which boasts magnesium, iron and calcium) tomatoes and artichoke hearts to make a perfect main or side dish. This dish uses tortellini, but you can use any pasta you like and it would go well. Artichokes are one of the top vegetable sources of vitamin K, which plays a role in promoting bone health. They are also rich in antioxidants, calcium, potassium, manganese and phosphorous.

Yield: 6 servings

Cook Time: 15 mins

Total Cook Time: 30 mins

Ingredients

  • 1 tsp. cold-press extra virgin olive oil
  • 2 cups organic white onions, diced
  • 1 organic red bell pepper, chopped
  • 3 cloves organic garlic, minced
  • 1 tsp Italian seasoning
  • 2/3 cup water
  • 2 cups raw organic spinach, chopped
  • 1 cup organic navy beans, drained
  • 1 can low-sodium organic chicken broth
  • 1 cup whole organic tomatoes
  • 1 cup organic artichoke hearts
  • 250 – 300 grams of tortellini or an amount you like

Directions

  1. Heat the oil in a soup pot over medium-high heat
  2. Add the onions, bell pepper, garlic, and Italian seasoning to the pot
  3. Sauté, stirring occasionally, for 5 minutes or until the ingredients are tender
  4. Add the water, spinach, beans, broth, tomatoes, and artichokes to the pot – Raise the heat to high and bring to a boil
  5. Lower the heat and simmer for 2 minutes
  6. Add the tortellini to the pot and cook until thoroughly heated, about 7 minutes
  7. Serve