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Chunky Minestrone

 

A hearty version of the classic Italian soup.
32

Yield

12

servings

Prep

20

min

Cook

40

min

Ready

60

min

Low Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

2 teaspoons olive oil
1 ½ cups onions
chopped
¾ cup carrots
halved lengthwise and sliced
1 clove garlic
minced
½ cup long grain rice
uncooked
2 ½ cups water
1 ¼ cups vegetable stock
29 ounces tomatoes, canned, whole, peeled
chopped
*
1 teaspoon italian seasoning
dried
*
2 cups zucchini
halved lengthwise and sliced
15 ounces white kidney beans, canned
canned, drained, prefer cannellini
10 ounces spinach
frozen, chopped, thawed, drained
¼ teaspoon black pepper
*
cup Parmesan cheese

Directions

Heat oil in a large Dutch oven over medium-high heat.

Add onion, carrot, and garlic; sauté 3 min.

Add rice and next 4 ingredients; bring to a boil.

Cover, reduce heat, and simmer 20 min.

Add zucchini and next 3 ingredients; cook an additional 5 min.

Ladle into individual soup bowls, and sprinkle with cheese.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 177g (6.2 oz)
Amount per Serving
Calories 11920% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 100mg 4%
Total Carbohydrate 6g 6%
Dietary Fiber 3g 11%
Sugars g
Protein 12g
Vitamin A 32% Vitamin C 10%
Calcium 11% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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