Friday, April 23, 2010

Spill-the-Beans Minestrone

This was a very simple soup, so packed with good-for-you veggies and beans, you don't even need meat! I also threw in extra veggies I had on hand and added a bit more liquid to make it stretch. That is the sheer beauty of minestrone! :) It is also a great way to use up the Parmesan rind- it adds a lot of flavor to a soup like this! Just throw it in and melt it.

Spill-the-Beans Minestrone (Taste of Home)
1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon Olive Oil
2 cans (14-1/2 ounces each) reduced-sodium chicken broth or vegetable broth
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (14-1/2 ounces) stewed tomatoes, cut up
2 cups chopped fresh kale
1/2 cup water
1/2 cup uncooked small pasta shells
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper flakes
6 teaspoons shredded Parmesan cheese

In a large saucepan, saute onion and garlic in oil until onion is tender. Add the broth, beans, tomatoes, kale, water, pasta, Italian seasoning and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender. Sprinkle each serving with Parmesan cheese. Yield: 6 servings.

Nutrition Facts: 1 cup equals 238 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 738 mg sodium, 39 g carbohydrate, 8 g fiber, 13 g protein.
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