Springestrone Soup
Whole wheat pasta and lima beans team up in this spring minestrone-style soup. Lima beans are protein powerhouses and the addition of whole wheat pasta makes it a complete protein with an extra boost of fibre.
Servings: 6 to 8
Ingredients:
| Nutritional Info | |
| Per each of 8 servings: about | - |
| cal | 194 |
| pro | 7 g |
| total fat | 4 g |
| sat. fat | 1 g |
| carb | 34 g |
| fibre | 6 g |
| chol | 0 mg |
| sodium | 429 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 17% |
| vit A | 42% |
| vit C | 30% |
| folate | 29% |
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2 tbsp (25 mL) extra-virgin olive oil
1 leek, minced
2 cloves garlic, minced
Pinch hot pepper flakes
2 cups (500 mL) each diced peeled potato and white turnip
2 carrots, peeled and diced
3 sprigs fresh thyme
2 bay leaves
1-1/2 tsp (7 mL) ground coriander
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 cups (500 mL) vegetable broth
2 cups (500 mL) frozen lima beans, thawed
1-1/2 cups (375 mL) chopped asparagus
1 zucchini, diced
1/4 cup (50 mL) chopped fresh parsley
2 cups (500 mL) small cooked whole wheat pasta (about 1 cup/250 mL dried)
1/3 cup (75 mL) shaved Parmesan cheese (optional)
Preparation:
In large Dutch oven, heat oil over medium heat; cook leek, garlic and hot pepper flakes, stirring often, for 4 minutes or until softened.
Add potato, turnip, carrots, thyme, bay leaves, coriander, salt and pepper; cook, stirring occasionally, for 5 minutes.
Add vegetable broth and 6 cups (1.5 L) water; bring to boil. Reduce heat and simmer for about 10 minutes or until potatoes and turnips are tender.
Add lima beans, asparagus and zucchini; return to boil. Reduce heat and simmer for 2 minutes. Add parsley; cook for 1 minute. Discard thyme and bay leaves. (Make-ahead: Let cool for 30 minutes; refrigerate in airtight container for up to 2 days.) Stir in pasta, and Parmesan (if using).
Add potato, turnip, carrots, thyme, bay leaves, coriander, salt and pepper; cook, stirring occasionally, for 5 minutes.
Add vegetable broth and 6 cups (1.5 L) water; bring to boil. Reduce heat and simmer for about 10 minutes or until potatoes and turnips are tender.
Add lima beans, asparagus and zucchini; return to boil. Reduce heat and simmer for 2 minutes. Add parsley; cook for 1 minute. Discard thyme and bay leaves. (Make-ahead: Let cool for 30 minutes; refrigerate in airtight container for up to 2 days.) Stir in pasta, and Parmesan (if using).
Source
Canadian Living Magazine: May 2008
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