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