Minestrone Soup-Hearty, Healthy & low sodium
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 25
Ingredients
1 Tbsp olive oilOnions - 1 cup finely minced and 1 cup coarsely choppedcelery - 1 cup finely minced and 1 cup dicedcarrots - 1 cup finely minced and 1 cup sliced or diced6 cups water1 large green pepper, diced1/2 cup raw pearl barley3/4 cup dried chickpeas (garbanzo beans) (or 1 1/2 cup canned,drained)3/4 cup dried small white beans (or 1 1/2 cup canned,drained)1 cup dried kidney beans (or 1 26 oz can, drained)5 cups chopped fresh tomatoes (or 2 cans diced tomatoes)5 cups low sodium chicken stock 3 Tbsp low sodium soy sauce2 cup COOKED whole wheat penne, or shells3 cloves garlic, minced3 Tbsp minced fresh parsley (or use 2 Tbsp dried)3 Tbsp minced fresh oregano (or use 2 Tbsp dried)2 Tbsp minced fresh basil (or use 2 Tbsp dried)1 cup frozen green peascoarsely ground black pepper to taste
If using dried beans, soak overnight.
Heat olive oil in large soup pot. Saute MINCED onion, garlic, celery and carrots til soft, add 6 cups water and dried beans. Bring to a boil, reduce heat to medium and simmer about 1 hr til tender. (If you use canned beans, only use 5 cups water and simmer for 15 minutes)
Add chicken stock/broth, coarsely chopped onions, celery, carrots and pepper, barley and herbs and simmer for 30 minutes. Add cooked pasta, frozen peas, tomatoes, soy sauce and more water, if necessary, and simmer for another 30 minutes. (note, the pasta is cooked separately so the soup does not thicken) Season with coarsely ground black pepper to taste.
Serving size is one cup. Serve with a shaving of parmesan cheese and crusty bread (not included in nutrient counts)
Number of Servings: 25
Recipe submitted by SparkPeople user SHUTRBUG1.
Heat olive oil in large soup pot. Saute MINCED onion, garlic, celery and carrots til soft, add 6 cups water and dried beans. Bring to a boil, reduce heat to medium and simmer about 1 hr til tender. (If you use canned beans, only use 5 cups water and simmer for 15 minutes)
Add chicken stock/broth, coarsely chopped onions, celery, carrots and pepper, barley and herbs and simmer for 30 minutes. Add cooked pasta, frozen peas, tomatoes, soy sauce and more water, if necessary, and simmer for another 30 minutes. (note, the pasta is cooked separately so the soup does not thicken) Season with coarsely ground black pepper to taste.
Serving size is one cup. Serve with a shaving of parmesan cheese and crusty bread (not included in nutrient counts)
Number of Servings: 25
Recipe submitted by SparkPeople user SHUTRBUG1.
Nutritional Info Amount Per Serving
- Calories: 90.2
- Total Fat: 1.0 g
- Cholesterol: 0.0 mg
- Sodium: 258.5 mg
- Total Carbs: 17.3 g
- Dietary Fiber: 4.0 g
- Protein: 4.3 g
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