There’s always a beautiful struggle between what the stomach wants and what the stomach needs. That saying may pertain to other parts of the body like the heart, but if we’re honest, it’s the stomach well care about. Our friend Megan Beck is turning out some killer recipes that quench your hunger while feeding your body what it needs to thrive. This Tortellini Soup packs a ton of flavor while sneaking in a few healthy ingredients that add layers of delicious nuances.
Ingredients (serves 8)
- 2 (28 ounce) cans of crushed plum tomatoes
- 20 ounces of your favorite tortellini (preferably fresh pasta- I use Trader Joe’s cheese tortellini)
- 2 Tbsp butter
- 2 Tbsp olive oil
- 2 medium onions, sliced
- 3 large carrots, chopped
- 2 red peppers, roasted**
- 5 cups vegetable stock + more as needed for desired consistency
- 1 cup chopped fresh basil
- Salt + pepper to taste
** Roast your red peppers by putting them on a baking sheet and broiling (on high heat) until the skins are (mostly) black. This should take about 15-20 minutes and can be done while the onions are caramelizing. Take peppers out of the oven and wrap in tinfoil for ~5 additional minutes. This helps steam the peppers and makes the skins easier to remove.
- Add olive oil + butter to a large stockpot or Dutch oven
- Add sliced onions to pot and cook over medium-low heat until brown and caramelized (~7-10 minutes)
- Add chopped carrots to pan and continue cooking until carrots are soft enough to stick with a fork (~5-7 more minutes)
- Add canned tomatoes, roasted red peppers and veggie stock to the pot. Bring soup to a boil and then turn the heat to low. Put the lid on the pot and cook for an additional 10 minutes.
- You can blend the soup using an emersion blender, food processor or blender. Blend until smooth and there are no chunks
- Add more vegetable broth if needed to get soup to desired consistency
- Add tortellini to soup and cook as the package directs until the pasta is cooked and tender
- Add fresh basil to the pot and cook for an additional 2-3 minutes
- Serve hot with a sprinkle of parmesan cheese!
Treat yourself to a fresh, nutrient-packed meal that is perfect for a Sunday dinner with friends and family, or a Tuesday night surprise with leftovers for lunch!
For more recipes and culinary tips check out Megan’s site and expand your culinary world.
About Megan Beck, RDN, LD
I graduated from Oregon Health & Science University’s dietetic internship program in June of 2016 and am completing my MS in Functional Medicine at the University of Western States. These schools have given me an appreciation for the clinical and holistic side of nutrition. My approach to counseling mixes the use of functional lab tests and medical nutrition therapy with the use of whole foods and healing herbs/supplements. I am currently working as a Clinical Dietitian at a Legacy hospital as well as a Nutritionist for pregnant women, children, and families at Luna Chiropractic.
I became a Registered Dietitian because I was frustrated with the current medical system and sure there was another way to treat simple symptoms like migraine headaches without the use of pharmaceuticals (all of which have their own list of side effects). As it turns out, simple micronutrient deficiencies, food allergies, and chronic disease can cause unnecessary fatigue, stomach + gut problems, hormone imbalances and more. When you use medications to lower your cholesterol or relieve heartburn, you are simply putting a band-aid on the problem and ignoring the problem of what caused it in the first place. There are so many ways to heal your body by looking at the root cause of disease. For example, adding more fiber to your diet can help reduce cholesterol naturally and improve your overall heart health.
Our bodies are well designed and they are resilient. I believe that the key to your renewed health lies within the food on your plate. My goal is to help my patients get back in the kitchen and use cooking as a therapeutic tool to heal, restore and rejuvenate.