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4 January, 2015

Autumn Minestrone

Posted in : Recipe on by : WTG Tags: , , ,

1 tablespoon olive oil
1 large onion diced
2 cloves garlic minced
2 cups winter squash diced 1/4 inch
1 cup celery diced 1/4 in
1 cup carrot diced 1/4 in
1 cup peas (frozen or fresh)
1 cup green beans cut into 1/4 pieces (frozen or fresh)
2 boxes, 32 oz chicken broth fat free low sodium
2 cups water
1 can, 28 oz diced tomatoes with juice
2 cups kale chopped
1 can 15.5 oz beans rinsed (I used cannellini)
1 teaspoon dried oregano
1 teaspoon dried basil

In a large pot over medium high heat sauté onion and garlic until translucent, 2-3 minutes.  Add carrots, celery, squash and sauté until they begin to become tender about 7 minutes.  Add chicken broth, water, tomatoes with juice and bring to a simmer.   Next add peas, green beans and kale and cook for five minutes.  Add beans and simmer until the vegetables are all tender.  Adjust the seasoning as needed.  If you like pasta in your soup cook it separately and add it to your bowl before adding the soup.  This will keep the pasta from getting soggy.  We recommend whole wheat small or medium shells or other small pasta.  If freezing soup do not add pasta.

Serving size 8.6 ounces, servings 16

Calories 154, total fat 1.6 g, total carbs 28 g, dietary fiber 4.9 g, protein 7.4 g

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