SOUP Taste, health can go together

While the typical versions are tempting, opting for this recipe means the soup will be good for you, too.
By KATHY MANWEILER
MCCLATCHY NEWSPAPERS
Soup isn't always a smart choice when you're looking to eat light at a restaurant. Many vegetable or broth-based soups are healthy enough to earn a nutritionist's seal of approval, but other soups can contain surprising amounts of fat and calories.
One of my favorites is Olive Garden's Pasta e Fagioli, which I assumed was a fairly healthy choice. When my friends ordered pasta, I had soup and salad and thought I was saving so many calories that I considered ordering dessert.
Then I did some detective work on this meal that I once thought was lightweight.
Olive Garden refused my request for nutritional information, so I did some research of my own, including careful measuring and calorie estimations for each ingredient I could identify.
Using the lowest estimates, Olive Garden's 13/4-cup serving of soup contains 576 calories and 15 fat grams. Throw in a couple of breadsticks and the salad with a serving of house dressing and the meal's estimated grand total is 1,116 calories and 35 grams of fat.
A Big Mac and medium order of fries from McDonald's -- with 940 calories and 50 fat grams -- would likely make a lighter meal.
Whoa. Keep the dessert menu away from me.
So I was happy to find a healthy Pasta e Fagioli recipe that was inspired by Olive Garden's version. I made some minor alterations to the recipe, substituting multi-grain pasta, subtracting cheese and adding parsley for nice flavor.
My version of Pasta e Fagioli weighs in at 178 calories and 2 fat grams per cup.
If you don't like to cook and you just want to order something healthier at Olive Garden, check out the minestrone. Olive Garden says this soup has 164 calories and 1 fat gram per serving.
Olive Garden spokesperson Mara Frazier says the restaurant's Garden Fare menu offers a variety of choices for diners who are counting calories, carbs or fat grams.
"Based on the nutritional information we do provide, there's a balanced range of options." Frazier says. "... There's certainly something for everyone."
THE SKINNY ON SOUPS
Here's some nutrition information for a variety of restaurant soups. If you're limiting the amount of sodium in your diet, be aware that some soups are high in sodium.
UPanera Bread's Low-Fat Chicken Noodle Soup: 100 calories and 2 fat grams per cup
UCinnamon's Deli's Potato & amp; Bacon Soup: 240 calories and 9 fat grams per cup
UWendy's Chili: 220 calories and 6 fat grams per cup
USubway's Golden Broccoli & amp; Cheese Soup: 180 calories and 11 fat grams per cup Sources: Restaurant Web sites and employees
KATHY'S PASTA E FAGIOLI
2 ounces of any small shape uncooked Barilla Plus pasta
1 pound 96 percent lean ground beef
1 cup chopped onion
1 tablespoon minced garlic
1 cup sliced celery
1 cup sliced carrot
2 (14.5-ounce) cans Italian diced tomatoes (low sodium, if desired)
1 (15-ounce) can navy beans (or other white beans), rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
1 (15-ounce) can tomato sauce (low sodium, if desired)
1 (11.5-ounce) can V-8 juice (low sodium, if desired)
3 cups beef broth
1 cup water
1 tablespoon white vinegar
1/2 cup chopped fresh parsley
1/2 teaspoon dried thyme leaves
1/2 teaspoon black pepper
1 teaspoon basil flakes
1 teaspoon oregano flakes
Bring a large saucepan, half-filled with water, to a rolling boil. Add the pasta and follow directions on package until cooked al dente. Drain pasta and set aside.
While pasta is boiling, brown the ground beef in a nonstick saucepan over medium-high heat. Once that's almost cooked through, add the garlic and cook until the meat is completely browned. Add the onion, celery and carrot to the beef mixture and let the ingredients cook together for about 5 minutes.
Except for the pasta, add all remaining ingredients to the beef mixture, cover the saucepan and lower heat to simmer. Simmer for about 45 minutes, stirring every 5 to 10 minutes. Stir in the cooked pasta and continue to simmer 15 minutes more. Makes 10 one-cup servings.
Per serving: 178 calories, 2 fat grams.