Loaded Minestrone

Adapted by Antonia Havey P.Dt from Food: Vegetarian Home Cooking by Mary McCartney

 

Instructions:

 

  • Heat the oil in a large saucepan on medium heat.

  • Add the onion, celery, and carrots. Saute for about 5-7 minutes, or until the onion becomes translucent. Do not let vegetables brown.

  • Add the garlic and cook for 30 seconds.

  • Stir in the diced tomatoes, then cover and simmer for 15 minutes, stirring often.

  • Pour in the vegetable stock, kidney beans, peas, and green beans. Add the bay leaf, oregano, and parsley.

  • Bring to a gentle boil, then simmer for 30 minutes. Check half-way through and add more vegetable broth if the soup is too thick.

  • Remove bay leaf, and season with salt and pepper if desired. Keep in mind that flavours will strengthen as the soup is stored.

  • Serve sprinkled with parmesan cheese.

Ingredients:

 

1 1/2 tablespoons olive or canola oil

1 medium onion, finely chopped

2 stalks of celery, finely chopped

2 large carrots, peeled and finely chopped

2 cloves of garlic, minced

 

14oz canned diced tomatoes

1 L low-salt or no-salt added vegetable broth

1 can red kidney beans, drained and rinsed

 

1/4 cup frozen peas

1/2 cup frozen green beans

 

1 bay leaf

2 tsp dried oregano

1 tsp dried parsley

 

Salt and pepper to taste

Grated parmesan cheese, to serve

Makes: 4-6 servings

This minestrone is packed with vegetables and is the perfect addition to a fall or winter meal. Serve alongside your favourite sandwich for a hearty lunch or a light supper.

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© 2018 by The Dietitians Network of Nova Scotia.