Veggistrone
From EatingWell: January/February 2013
10 servings, 2 cups each
2 tablespoons extra-virgin olive oil
2 cups chopped onions (2 medium)
2 cups chopped celery (4 medium stalks)
1 cup chopped green bell pepper (1 medium)
4 cloves garlic, minced
3 cups chopped cabbage
3 cups chopped cauliflower (about 1/2 medium)
2 cups chopped carrots (4 medium)
2 cups green beans, cut into 1-inch pieces, or frozen, thawed
8 cups low-sodium vegetable broth or chicken broth
2 cups water
1 15-ounce can tomato sauce
1 14-ounce can diced tomatoes
1 15-ounce can kidney or pinto beans, rinsed
1 bay leaf
4 cups chopped fresh spinach or one 10-ounce package frozen chopped
spinach, thawed
1/2 cup thinly sliced fresh basil
10 tablespoons freshly grated Parmesan cheese
Heat oil in a large soup pot or Dutch oven (8-quart or larger) over
medium heat. Add onions, celery, bell pepper and garlic; cook, stirring
frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower,
carrots and green beans; cook, stirring occasionally, until slightly
softened, about 10 minutes more.
Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover
and bring to a boil. Reduce heat and simmer, partially covered, until
the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer
for 10 minutes more.
Discard the bay leaf. Stir in basil. Top each portion with 1
tablespoon cheese.
Make Ahead Tip: Prepare through Step 2 and refrigerate for up to 5
days or freeze for up to 6 months; finish Step 3 just before serving.
Per serving: 169 calories; 5 g fat ( 1 g sat , 3 g mono ); 4 mg
cholesterol; 25 g carbohydrates; 0 g added sugars; 7 g protein; 8 g
fiber; 641 mg sodium; 718 mg potassium.
Nutrition Bonus: Vitamin A (123% daily value), Vitamin C (87% dv),
Folate (23% dv), Potassium (21% dv), Calcium (16% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 starch, 3 vegetable, 1/2 lean meat, 1 fat
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