Hearty Minestrone
The perfect soup for a cold winter day. And…. healthy to boot! Why not include it in your next newsletter?
Makes 10 (1.5 cup) Servings
1 cup dried pinto beans
2 teaspoons olive oil
1/2 cup chopped red onion
1 clove garlic, minced
2 cans (14.5 ounces each) no-salt-added whole tomatoes, undrained, chopped
1 medium potato, cut into 1/2-inch cubes
1 cup coarsely chopped carrots
1 cup thinly sliced zucchini
4 ounces coarsely shredded cabbage
2/3 cup coarsely chopped leek
1/2 cup coarsely chopped celery
2 cups no-salt-added vegetable juice cocktail
2 cups water
1 tablespoon chopped fresh basil
1 teaspoon chopped fresh sage
2 bay leaves
1/4 teaspoon black pepper
1 cup small shell pasta
4 tablespoons freshly grated Parmesan cheese
1 tablespoon chopped fresh parsley.
1. Place dried pinto beans in large glass bowl; cover completely with water. Soak 6-8 hours or overnight. Drain beans; discard (I followed the quick soak method on the package)
2. Heat oil in large heavy saucepan or Dutch oven over medium heat. Add onion and garlic, cook and stir until onion is tender.
3. Drain tomatoes, reserving liquid. Add tomatoes to saucepan, mix well. Add pinto beans, potato, carrots, zucchini, cabbage, leek and celery. Stir in vegetable juice, water and reserved tomato liquid. Add basil, sage, bay leaves and black pepper. Bring to a boil over high heat; reduce heat. Cover and simmer 2 hours, stirring occasionally.
4. Add pasta to saucepan 15 minutes before serving. Cook, uncovered, until soup thickens. Remove bay leaves; discard. Top with Parmesan and parsley.
Nutrients per serving:
Calories – 162
(11% from fat)
Total Fat – 2g
Saturated Fat – 1g
Protein – 9g
Carbohydrate – 29g
Cholesterol – 2mg
Sodium 146mg
Dietary Fiber – 7g
(recipe taken from Easy Home Cooking, No-Fuss Meals)