Hearty Meatless Minestrone
TOTAL TIME: Prep: 30 min. Cook: 40 min.
YIELD: 8 servings (3 quarts).
A friend gave me this quick, healthy recipe, and it's oh-so-tasty. It makes a big batch and is great for leftovers. To enhance the flavor, add a pound or two of sweet Italian sausage. —Mickey Turner, Grants Pass, Oregon
Ingredients
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1 large onion, chopped
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3 tablespoons olive oil
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2 celery ribs, chopped
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2 medium carrots, chopped
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1 cup chopped cabbage
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1 medium green pepper, chopped
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1 medium zucchini, chopped
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6 garlic cloves, minced
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3-1/2 cups water
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2 cans (14-1/2 ounces each) diced tomatoes, undrained
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1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
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1 can (15 ounces) tomato puree
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1 can (8 ounces) tomato sauce
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3 tablespoons dried parsley flakes
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2 teaspoons dried basil
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2 teaspoons dried oregano
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1 teaspoon salt
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1/2 teaspoon pepper
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1/4 teaspoon cayenne pepper
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1/2 cup small pasta shells
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Fresh basil leaves and shaved Parmesan cheese, optional
Directions
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1.
In a Dutch oven, saute onion in oil for 2 minutes. Add the celery, carrots, cabbage, green pepper, zucchini and garlic; saute 3 minutes longer. Stir in the water, tomatoes, beans, tomato puree, tomato sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
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2.
Stir in pasta; cook 12-15 minutes longer or until tender. Garnish each serving with basil and cheese if desired.
Nutrition Facts
1-1/2 cups: 191 calories, 6g fat (1g saturated fat), 0 cholesterol, 664mg sodium, 29g carbohydrate (9g sugars, 7g fiber), 6g protein. Diabetic Exchanges: 3 vegetable, 1 starch, 1 fat.
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