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Minestrone Soup (Italian Vegetable, Bean and Pasta Soup)

 

Minestrone Soup (Italian Vegetable, Bean and Pasta Soup)

(From “The Stress-Free Diabetes Kitchen”, p. 68)
SERVES: 10 / SERVING SIZE: 1/10 RECIPE

Minestrone means big soup in Italian.  It is usually considered a whole meal.  Serve with a sprinkle of freshly grated Parmigiano-Reggiano, a mixed green salad, and crusty bread for a satisfying meal.

-1 tablespoon extra virgin olive oil
-2 cups chopped onion
-6 large cloves garlic, minced
-1 1 / 2 cups sliced celery
-1 1 / 2 cups sliced carrots
-2 cups zucchini, quartered, thinly sliced
-2 cups peeled and diced eggplant
-56 ounces canned, diced tomatoes
-4 cups low-sodium chicken or vegetable stock
-6 cups water
-2 15-ounce canned small white beans or chickpeas, drained and rinsed well
-1 1 / 2 cups uncooked small pasta, such as orzo, Ditalini or Acini di pepe
-1 cup fresh basil, roughly chopped
-1 / 2 cup fresh oregano, finely chopped
-4 bay leaves
-3/4 teaspoon fine sea salt
-Freshly ground pepper, to taste
-1 teaspoon Parmigiano-Reggiano, grated (optional)

1. Thinly film a soup pot with olive oil.  Add onion and cook until it begins to brown.  Add garlic, celery, and carrots.  Sauté 3-5 minutes.  (Don’t let garlic get to the dark brown or black stage.

2. Add zucchini, eggplant, tomatoes, stock, water, and beans.  Cook until vegetables are tender, 10-15 minutes.

3. Add pasta, herbs, salt, and a few grindings of pepper.  Cook until pasta is al dente, approximately 10-15 minutes.  Remove bay leaves before serving.  Sprinkle with Parmigiano-Reggiano, if desired.

Cook’s Tip:
-Remove the bay leaves before serving.  They are sharp and can cause injury if swallowed.
-Rinsing the beans also eliminates any unpleasant gasses.

Exchanges/Choices:
2 Starch
3 Vegetable
1/2 Fat

Calories 260
Calories from Fat 25
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 570 mg
Potassium 880 mg
Total Carbohydrate 50 g
Dietary Fiber 11 g
Sugars 11 g
Protein 11 g
Phosphorus 190 mg

Copyright © 2012 American Diabetes Association.  From The Stress-Free Diabetes Kitchen.  Reprinted with permission from The American Diabetes Association.  To order this book call 1-800-232-6733 or order online at http://www.shopdiabetes.org .  Photography: Renée Comet.

 

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