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Minestrone (Pressure Cooked)

 

89

Yield

8

servings

Prep

45

min

Cook

60

min

Ready

12

hrs

Trans-fat Free, High Fiber
 

Ingredients

¾ cup navy beans
picked over and rinsed
2 tablespoons olive oil
2 each garlic cloves
finely chopped
1 each onions
large, coarsely chopped
3 each carrots
large, cut into 1/2 inch pieces
1 each leeks
medium, thinly sliced
*
3 each celery stalks
cut into 1 inch slices
1 cup basil
or italian parsley, fresh, tightly packed, minced finely
*
1 teaspoon thyme
or oregano, dried
*
1 each italian plum (roma) tomatoes
with juices, 14 ounce can
3 cups water
cold
3 cups vegetable stock
2 cups green beans
trimmed, cut in thirds
½ cup orzo pasta
tubettini, or other small pasta
*
1 cup water
boiling (up to 2 c), optional
2 each zucchini
large, cut into 1/2 inch slices
3 cups cabbage
cored and shredded
1 teaspoon salt
or to taste
1 x black pepper
to taste
*
Garnish
1 cup Parmesan cheese
freshly grated

Directions

Soak the navy beans overnight or use the pressure cooker quick presoak method (see basic cooking times). Rinse, drain, and set aside.

Heat the olive oil in the cooker, and sauté the garlic and onion until the onionbecomes limp, about 3 minutes. Add the carrots, leek, celery, ½ cup basil, thyme, reserved navy beans, plum tomatoes with their juice, water and stock.

Lock the lid in place and over high heat bring to high pressure.

Adjust heat to maintain high pressure, and cook 20 minutes. Let the pressure drop naturally or use a quick release method. Remove the lid, tilting it away from you to allow any excess steam to escape.

Add the green beans and orzo and cook uncovered over medium heat for 5 minutes, stirring frequently so that the orzo doesn't drop to the bottom of the pot and burn. If the soup becomes too thick, add 1 to 2 cups boiling water.

Add zucchini, cabbage, remaining basil, and salt and pepper to taste. Cook until the zucchini and green beans are crisp-tender, about 3 to 5 additional minutes.

Serve in individual bowls, garnished with Parmesan or romano.

Author's note:

For a friend of mine, a superb minestrone always contains one secret ingredient: a tablespoon of sugar to enhance all of the flavors. She may be right.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 841g (29.7 oz)
Amount per Serving
Calories 31242% of calories from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 5g 27%
Trans Fat 0g
Cholesterol 22mg 7%
Sodium 1286mg 54%
Total Carbohydrate 11g 11%
Dietary Fiber 9g 38%
Sugars g
Protein 35g
Vitamin A 176% Vitamin C 94%
Calcium 43% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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