Garden Minestrone
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.
Servings: 8
Ingredients:
| 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% |
Suggested Recipes
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1 tbsp (15 mL) vegetable oil
1 cup (250 mL) cubed kielbasa (about 4 oz/125 g)
1 onion, chopped
1 carrot, chopped
1 stalk celery, chopped
1 tsp (5 mL) dried basil
1/4 tsp (2 mL) each salt and pepper
1 zucchini, chopped
1-1/2 cups (375 mL) chopped green cabbage
1 can (19 oz/540 mL) white or red kidney beans, drained and rinsed
1 can (28 oz/796 mL)diced tomatoes
1-1/2 cups (375 mL) chicken stock
1/3 cup (75 mL) orzo, macaroni or other small pasta
1-1/2 cups (375 mL) 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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