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Minestrone Soup

Posted Feb 18 2011 5:16pm

Happy Friday everyone!

This warmer weather in Chicago has everyone – including me, in a better mood! This glimpse of spring is just what we all needed. The snow (all 21+ inches) has all melted and I am ready to get outside and run with my doggie again! Hooray!

Although the husband is tired of having soup – I can’t help myself. I love soup! Suck it up husband! ;)

Minestrone Soup
Adapted from Food Network

1 Tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 cup carrots, chopped
1 celery stalk, chopped
1 (28 oz) can fire-roasted diced tomatoes
2 (15 oz) can white beans, drained, rinsed (cannellini or navy)
4 cups fat free low-sodium chicken or vegetable broth
1 teaspoon fresh rosemary
2 bay leaves
2 Tablespoon chopped fresh basil
1/4 cup chopped fresh Italian parsley leaves
salt and fresh pepper
1 medium zucchini, chopped
2 cups chopped fresh kale
6 ounces small whole wheat pasta like elbows
1 oz chunk of good Parmesan cheese rind, to top

Directions 1. In a large soup pot, brown onion and garlic in olive oil until slightly browned – about 5 minutes. Add in celery and carrots and cook for 5 more minutes.
2.  Add in tomatoes, beans, broth and spices. Bring to a boil and turn down heat to low. Simmer for an hour.
3. Add zucchini, kale and pasta. Cover and cook 30 more minutes. Remove bay leaves and season to taste with salt and black pepper.
4. Ladle soup into bowls and top with extra parmesan cheese.

Nutrition Notes: Kale is in the same family as broccoli and cabbage. Like many vegetables it is packed with antioxidants that have been show to lower the risk of bladder, breast, colon, ovarian and prostate cancers. Kale has seven times the beta-carotene of broccoli and is rich in fiber, calcium, lutein, iron, and Vitamins C, and K. Also, 1/2 cup of kale is only 36 calories but it provides almost 195% of your daily vitamin A needs.

Add kale to salads, soups, or sauté with garlic onion and olive oil for a delicious side dish. Also, check out this video on how to make kale chips.

Taste Test: Minestrone soup is a classic. It never disappoints and it’s always delicious, filling and loaded with healthy veggies.


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