Low Sodium Recipe
Minestrone is Italian for "big soup," and this one is big indeed -- full of zucchini, onions, and carrots. For a vegetarian version, substitute vegetable broth for the chicken broth.
1-1/2 cups chopped onion
3/4 cup medium thinly sliced carrots
2 cloves garlic, minced
3 cups low sodium chicken broth
2 14-1/2-oz. cans low sodium tomatoes, undrained and cut up
3/4 cup water
1/2 cup long grain rice
1 teaspoon dried Italian seasoning, crushed
4 cups shredded fresh spinach
15-oz can reduced sodium navy beans, rinsed and drained
1 zucchini, sliced
1/4 teaspoon freshly ground black pepper
>Grated Parmesan cheese (optional)
In a 4-quart Dutch oven heat olive oil over medium-high heat. Cook and stir the onion, carrot, and garlic in hot oil about 3 minutes or until onion is tender.
Stir in the chicken broth, undrained tomatoes, water, uncooked rice, and Italian seasoning. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until rice is tender. Stir in the spinach, beans, zucchini, and pepper. Cook, covered, for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.
Variation: Kale and Sweet Potato Minestrone
Saute 1 chopped onion and 2 minced cloves garlic in pot with 1 tablespoon oil until softened. Add 3 cups chopped kale, 2 diced sweet potatoes and 1 quart low sodium broth. Simmer and cook until kale wilts and sweet potatoes are tender. Stir in 2 cups cooked pasta shells. Sprinkle with crushed red pepper and reduced or fat free Parmsesan cheese.
Recipe makes 5 servings
Serving size: 1-3/4-cup
Calories: 246; Total Fat: 4g; Saturated fat: 1g; Cholesterol: 0mg; Protein: 11g; Carbohydrates: 43g; Fiber: 6g; Sodium: 462mg
Food exchanges: 1-1/2 Starch, 4 Vegetable, 1/2 Fat