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Meatless Minestrone Recipe

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This recipe for traditional Italian soup may have quite a few ingredients, but it couldn't be easier to prepare. Plus it's packed with flavor and nutrition.
TOTAL TIME: Prep: 20 min. Cook: 1 hour
MAKES:9 servings
TOTAL TIME: Prep: 20 min. Cook: 1 hour
MAKES: 9 servings

Ingredients

  • 1 medium onion, chopped
  • 3/4 cup sliced celery
  • 2 medium carrots, sliced
  • 3 tablespoons butter
  • 2 cans (14-1/2 ounces each) stewed tomatoes
  • 2 cans (14-1/2 ounces each) chicken or vegetable broth
  • 2 cups water
  • 4 cups shredded cabbage
  • 1 medium potato, peeled and diced
  • 2 garlic cloves, minced
  • 1 tablespoon dried basil
  • 2-1/4 teaspoons dried oregano
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon pepper
  • Pinch cayenne pepper
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1/2 cup cooked rice

Nutritional Facts

Diabetic Exchanges: One 1-cup serving (prepared with margarine, no-salt-added tomatoes and low-sodium broth) equals 1-1/2 starch, 1 vegetable, 1 fat; also, 166 calories, 87 mg sodium, 0 cholesterol, 27 gm carbohydrate, 7 gm protein, 6 gm fat.

Directions

  1. In a Dutch oven, saute the onion, celery and carrots in butter until vegetables are tender. Add the tomatoes, broth, water, cabbage, potato and seasonings; bring to a boil. Reduce heat; cover and simmer for 1 hour. Stir in beans and rice; heat through. Yield: 9 servings (2-1/4 quarts).
Originally published as Meatless Minestrone in Home-Style Soups, Salad and Sandwiches Cookbook 1996, p25

Nutritional Facts

Diabetic Exchanges: One 1-cup serving (prepared with margarine, no-salt-added tomatoes and low-sodium broth) equals 1-1/2 starch, 1 vegetable, 1 fat; also, 166 calories, 87 mg sodium, 0 cholesterol, 27 gm carbohydrate, 7 gm protein, 6 gm fat.

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