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Nutritional Info
  • Servings Per Recipe: 61
  • Amount Per Serving
  • Calories: 70.6
  • Total Fat: 1.6 g
  • Cholesterol: 0.9 mg
  • Sodium: 180.7 mg
  • Total Carbs: 11.8 g
  • Dietary Fiber: 2.9 g
  • Protein: 3.0 g

View full nutritional breakdown of Minestrone Soup calories by ingredient
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Minestrone Soup

Submitted by: NYLARK

Introduction

This is a veggie packed, tomato based soup that is easy to adapt to available local, organic, and seasonal veggies. Serve with whole grain bread and freshly grated parmesan for a nutritious, complete protein lunch. Easily adapted for a vegetarian/vegan/gluten-free diet. This is a veggie packed, tomato based soup that is easy to adapt to available local, organic, and seasonal veggies. Serve with whole grain bread and freshly grated parmesan for a nutritious, complete protein lunch. Easily adapted for a vegetarian/vegan/gluten-free diet.
Number of Servings: 61

Ingredients

    3 large onions
    10 ribs celery
    5 cups chopped carrots
    2 small heads garlic
    4-6 cups chopped veggies (squash, green beans, zucchini, kale, cabbage)
    5 cups cooked kidney beans
    4 cups cooked brown basmati rice
    4 cups tender greens and fresh herbs (parsley, dill, spinach...)
    1 can tomato paste
    4 large cans whole tomatoes
    8 cups stock (homemade vegetable or chicken)
    bay leaves, oregano, basil (3 tablespoons each)

Directions

1. Saute & slowly sweat the onions, celery, carrots, and garlic in olive oil, with the lid on.
2. Add the tomato paste, canned tomatoes, stock, and dried bay leaves, oregano, and basil. Bring to a boil and simmer for 15 minutes.
3. Add the 4 - 6 cups of mixed, chopped vegetables and simmer for 10 minutes. Do not overcook the veggies. They should still remain their bright colour and have a crunch.
4. Add cooked beans and rice and simmer for 5 minutes, or until heated through.
5. Add tender greens and fresh herbs, stir and serve with cheese and sliced bagettes.
Note: This was made in two 8 quart/litre stock pots and served to the school community of approximately 55 children and 6 adults.

Serving Size: Makes 2 8 quart/litre stock pots of soup.

Number of Servings: 61

Recipe submitted by SparkPeople user NYLARK.






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