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  • Big-Batch Meals: Tortellini, White Bean, and Spinach Soup

Big-Batch Meals: Tortellini, White Bean, and Spinach Soup

By Carolyn Williams, PhD, RD | May 8, 2020 | Rally Health

Rich and hearty, this Italian-inspired soup comes out tasting like it’s been simmering for hours. The reality? With prepared tortellini and canned beans, you can pull this nutritious meal together in less than 30 minutes. Thanks to beans, spinach, and whole-grain pasta, a 1½-cup serving provides 8g of fiber and more than 20% of the recommended daily value for iron. If you can’t get your hands on the tortellini, feel free to substitute frozen ones, or small refrigerated or frozen ravioli; adjust cook time in Step 4 based on package directions. 

This soup holds well in the refrigerator for up to four days, and in the freezer for up to two months when stored in an air-tight container. If you plan on freezing, hold off on adding the spinach to the base. When ready to serve, thaw the frozen container in the refrigerator for 24 to 48 hours, or defrost in the microwave. Reheat in a saucepan over medium heat for 10 minutes, or until soup reaches a low simmer and is hot throughout. Add spinach as directed in Step 3, and top with freshly grated Parmesan cheese.

Tortellini, White Bean, and Spinach Soup

Serves 6
Cook Time: 20 minutes
Total Time: 25 minutes

Ingredients

1 Tbsp olive oil
1 cup chopped onion
2/3 cup chopped celery
2 cloves garlic, minced
2 (14.5-oz) can no-salt-added fire-roasted diced tomatoes
4 cups low-sodium chicken or vegetable broth
1 cup water
1 (15-oz) can no-salt-added white beans, drained
1 Tbsp Italian seasoning
½ tsp kosher salt
½ tsp ground pepper
1 (9-oz) pkg refrigerated whole-wheat three-cheese tortellini 
3 cups torn baby spinach 
Freshly grated Parmesan cheese

Instructions

1. Heat oil in a large saucepan over medium-high heat. Add onion and celery; cook 4 minutes or until vegetables start to soften. Add garlic; sauté 30 seconds, stirring frequently. 

2. Add diced tomatoes, broth, water, beans, Italian seasoning, and pepper. Increase heat to high, and bring to a boil. 

3. Add tortellini and cook 4 minutes. Remove from heat; add 1/2 of spinach to hot soup, stirring 1 minutes or until just wilted. Repeat with remaining spinach.  Top with freshly grated or shaved Parmesan. 

NUTRITION FACTS (per 1 ½ cups): Calories 270; Total Fat 7g (Saturated Fat 1.5); Cholesterol 24mg; Sodium 487mg; Total Carbs 40g (Dietary Fiber 8g, Total Sugars 6g, Added Sugars 0g); Protein 13g

Carolyn Williams, PhD, RD
Rally Health