Classic Minestrone
Heart-Health Benefits: Protein, iron, vitamins A and C, B vitamins,
folic acid, and fiber; cholesterol free
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No one will be able to turn down a bowl of this hearty, soul-warming
minestrone. A tiny bit of pesto or sliced fresh basil leaves and a dash
of grated Parmesan cheese are the perfect garnishes. Serve with a good
whole-grain bread.
| - Makes about 15 regular muffins - |
| 3 tablespoons olive oil or canola oil |
1 cup frozen green peas |
| 1 onion, finely chopped |
1 cup canned great northern beans (or any other small canned beans), rinsed and drained |
| 2 garlic cloves, crushed |
8 cups fat-free low-sodium stock, or as needed |
| 2 carrots,peeled, cut lengthwise in half,and sliced, or 1 cup sliced peeled baby carrots |
3/4 cup ditalini pasta or other small pasta |
| 1 cup thinly sliced leeks (optional) |
One 14.5-ounce can diced tomatoes (do not drain) or 2 cups diced fresh tomatoes |
| 1 medium potato,peeled and cut into small dice |
Salt and freshly ground pepper, to taste |
| 2 celery stalks, thinly sliced |
A spoonful of pesto or sliced fresh basil leaves, for garnish (optional) |
| 2 teaspoons dried oregano, or to taste |
Grated Parmesan cheese, for garnish (optional) |
| 1 medium zucchini,washed, quartered lengthwise, and cut into small dice |
|
- Heat the olive oil in a 6-quart saucepan over medium-high heat. Add the onion and sauté for 2 minutes. Add the garlic, carrots, leeks, if using, potato, celery, and oregano and sauté for 3 minutes, stirring constantly. Add the zucchini, peas, beans, and stock and bring to a boil. Reduce the heat and simmer, uncovered, for 5 minutes.
- Add the pasta and tomatoes and simmer for 10 minutes, or until the pasta is cooked.
- Adjust the seasoning, and thin the soup with additional stock or water, if desired. Garnish with the pesto (or basil leaves) and Parmesan cheese, if using, and serve immediately.
Cooking Tip: Feel free to substitute your favorite vegetables for the ones
called for in this recipe.
Storage Tip: This soup keeps refrigerated for about 1 week. It does not freeze well.
Approximate Nutritional Information: Serving size: 1-1/3 cups classic minestrone (without pesto and Parmesan cheese); 244 cals, 12%; Protein: 11 g, 22%; Total fat: 5.7 g, 9%; Saturated fat: 0.7 g, 4%; Cholesterol: 0 mg,0%; Carbohydrates: 37 g,12%; Fiber: 5 g,20%; Sodium: 598 mg,25%; Vitamin A: 2,787 IU,56%; Vitamin C: 18 mg, 31%; Thiamin: 0.4 mg, 24%; Niacin: 4 mg, 21%; Folic Acid: 119 mcg, 30%; Vitamin K: 22 mcg, 27%; Diabetic Exchange Values: 2 Starch, 2 Vegetable, 1 Fat
Percentage of calories from fat: 21%
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