Minestrone Soup
Calories 252 (16% from fat)
Fat 4.5 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 4 mg.
Sodium 477 mg.
Carb. 43 gram
Fiber 9 gram
Sugar 10 gram
Sugar Alcohol 0 gram
Protein 11 gram
Ingredients
1 1/2 cups carrots, diced
1 1/2 cups celery ribs, chopped
1 1/2 cups onion, chopped
1 Tbsp. olive oil
1 Tbsp. butter
3 garlic cloves (3 tsp.), minced
2 cans (8 oz. each) no salt added tomato sauce
2 cans (14.5 oz. each) reduced sodium chicken broth
1 can (15 oz.) low sodium dark red kidney beans, drained and rinsed
1 can (15 oz.) low sodium garbanzo beans (chickpeas), drained and rinsed
1 can (14.5 oz.) diced tomatoes, NOT drained
2 cups (3.5 oz.) cabbage, thinly shredded
1 Tbsp. dried basil
1 1/2 tsp. dried parsley flakes
1 tsp. dried oregano
1/2 tsp. black pepper, ground
1 1/2 cups uncooked large elbow macaroni
(You can use whole wheat for more fiber or gluten free if you have allergies.)
OPTIONAL TOPPINGS
parmesan cheese, grated
This minestrone is the kind of soup that makes your kitchen smell like you know what you're doing. Loaded with kidney beans, chickpeas, cabbage, carrots and pasta, it's a full meal in a bowl. Make a big pot on Sunday and eat better all week.
Pro tip: it tastes even better the next day after the flavors have had time to get to know each other. Serve it over rice and thank me later.
1. Choose a LARGE saucepan or stew pot to make this in. The final pan we used was 13 inches wide and 2.5 inches deep. If you don't have a pan this large use a stew pot.
2. Prepare the carrots, celery and onions.
3. Heat the pan on medium-high heat. Sauté the carrots, celery and onions until tender, about 7-8 minutes.
4. Add the garlic and cook for 1 minute longer.
5. Stir in all the remaining ingredients EXCEPT macaroni. Bring to a boil, then reduce heat to low, cover and simmer for 16 minutes.
6. Mix in the macaroni, raise heat to medium and cook for an additional 12-15 minutes, until macaroni is done and vegetables are tender.
7. Divide soup into 8 servings of about 1 1/2 cups each. Top with parmesan and enjoy with rice or bread.
Yield: 8 Servings, About 1 1/2 Cups Per Serving
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2 minutes. Stir and microwave on high again for 45 more seconds. Keep the container open a little to allow steam to escape.
