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Parmesan Tortellini Soup

Soup-er Soup!

The holidays and chilly weather instantly mean comfort food. Some of the best comfort foods include soups! Below is a great recipe for pasta and soup lovers alike that packs quite a bit of protein and is also lower in calories!

Grocery List:

  • 1 tablespoon of butter

  • ½ medium onion diced

  • 4 cloves of garlic, minced

  • 3 teaspoons Italian seasoning

  • ½ teaspoon red pepper flakes

  • 3 tablespoons of all purpose flour

  • 3 tablespoons of tomato paste

  • 3 cups low-sodium veggie or chicken broth

  • 1 (28 ounces) can diced tomatoes

  • 4 cup cheese tortellini

  • ⅓ cup heavy cream

  • ½ cup freshly grated parmesan

  • 3 cup spinach packed

  • Kosher salt

  • Fresh ground pepper

  • Thinly sliced basil for garnish


  1. In a large pot over medium heat, melt butter and add the onion. Cook until the onion is soft and translucent. This should take between 4 to 6 minutes.

  2. Add garlic and cook until fragrant. Approximately 1 minute.

  3. Add Italian seasoning, red pepper flakes, and flour. Whisk to mix thoroughly and cook for about 1-2 minutes.

  4. Add tomato paste and cook until darkened slightly. Add broth and diced tomatoes and bring to a boil. Once boiling, lower to a simmer and add tortellini and cook until it’s tender. Approximately 10 minutes.

  5. Add cream and parmesan and stir thoroughly. Add spinach and let wilt. Season with salt and pepper to taste and serve!


Makes approximately 6 servings. Macros calculated using chicken broth.

  • 1 serving:

  • Calories - 348

  • Protein - 17.6g

  • Carbohydrates - 37.5g

  • Fats - 13.3

  • Fiber - 4.7g