Spill-the-Beans Minestrone Recipe
A meal in itself, here's a hearty soup from Reuben Tsujimura in Walla Walla, Washington that's chock-full of good-for-you veggies and vitamins. Serve with crunchy breadsticks and no one will even miss the meat!
Healthy
TOTAL TIME: Prep: 20 min.
Cook: 20 min.
YIELD: 6
Ingredients
1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cans (14-1/2 ounces each) reduced-sodium chicken broth or vegetable broth
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (14-1/2 ounces) stewed tomatoes, cut up
2 cups chopped fresh kale
1/2 cup water
1/2 cup uncooked small pasta shells
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper flakes
6 teaspoons shredded Parmesan
Directions
In a large saucepan, saute onion in oil until onion is tender. Add garlic; cook 1 minute longer. Add the broth, beans, tomatoes, kale, water, pasta, Italian seasoning and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender. Sprinkle each serving with cheese. Yield: 6 servings.
Nutritional Facts
1 cup equals 238 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 738 mg sodium, 39 g carbohydrate, 8 g fiber, 13 g protein.
Originally published as Spill-the-Beans Minestrone in Light & Tasty December/January 2008, p56
A meal in itself, here's a hearty soup from Reuben Tsujimura in Walla Walla, Washington that's chock-full of good-for-you veggies and vitamins. Serve with crunchy breadsticks and no one will even miss the meat!
Healthy
TOTAL TIME: Prep: 20 min.
Cook: 20 min.
YIELD: 6
Ingredients
1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cans (14-1/2 ounces each) reduced-sodium chicken broth or vegetable broth
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (14-1/2 ounces) stewed tomatoes, cut up
2 cups chopped fresh kale
1/2 cup water
1/2 cup uncooked small pasta shells
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper flakes
6 teaspoons shredded Parmesan
Directions
In a large saucepan, saute onion in oil until onion is tender. Add garlic; cook 1 minute longer. Add the broth, beans, tomatoes, kale, water, pasta, Italian seasoning and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender. Sprinkle each serving with cheese. Yield: 6 servings.
Nutritional Facts
1 cup equals 238 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 738 mg sodium, 39 g carbohydrate, 8 g fiber, 13 g protein.
Originally published as Spill-the-Beans Minestrone in Light & Tasty December/January 2008, p56
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
__._,_.___
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
Another Great Group of *~ Beth ~*
.
__,_._,___
No comments:
Post a Comment