Garden Minestrone
This recipe makes 8 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 167 |
| pro | 9 g |
| total fat | 5 g |
| sat. fat | 1 g |
| carb | 24 g |
| fibre | 6 g |
| chol | 9 mg |
| sodium | 759 mg |
| % RDI: | - |
| calcium | 7 |
| iron | 16 |
| vit A | 38 |
| vit C | 33 |
| folate | 27 |
Frozen spinach is a handy standby ingredient you can use instead of fresh. Since Melissa needs to avoid dairy, she can top the soup with crunchy croutons, but a sprinkle of Parmesan cheese or a swirl of pesto would be heavenly, too.
Ingredients
- 1 tbsp vegetable oil
- 1 cup cubed kielbasa, (about 4 oz/125 g)
- 1 onion, chopped
- 1 carrot, chopped
- 1 stalk celery, chopped
- 1 tsp dried basil
- 1/4 tsp each salt and pepper
- 1 zucchini, chopped
- 1-1/2 cups chopped green cabbage
- 1 can (19 oz/540 mL) white kidney beans or red kidney beans, drained and rinsed
- 1 can (28 oz/796 mL) diced tomatoes
- 1-1/2 cups chicken stock
- 1/3 cup orzo, macaroni or other small pasta
- 1-1/2 cups chopped spinach leaves
Preparation
In large saucepan, heat oil over medium heat; fry kielbasa, onion, carrot, celery, basil, salt and pepper until onion is softened, about 5 minutes.
Add zucchini, cabbage, beans, tomatoes, chicken stock and 1-1/2 cups (375 mL) water. Bring to boil; reduce heat to medium-low, cover and simmer until vegetables are tender, about 30 minutes.
Add orzo; cover and cook until tender, about 10 minutes. Stir in spinach; simmer, uncovered, for 3 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate, uncovered, until cold. Transfer to conveniently sized airtight containers and refrigerate for up to 3 days or freeze for up to 1 month.)
Source : Canadian Living Magazine: October 2005
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