Chunky Minestrone
Low Salt-Sodium Recipe
By Fitness and Freebies
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.
Recipe Ingredients
1-1/2 cups chopped onion
1 medium carrot, halved lengthwise and thinly sliced (about 3/4 cup)
2 cloves garlic, minced
3 cups reduced sodium chicken broth
Two 14-1/2-ounce 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-ounce can reduced sodium navy beans or white kidney beans, rinsed and drained
1 medium zucchini, quartered lengthwise and sliced (about 1-1/2 cups)
1/4 teaspoon freshly ground black pepper
Grated Parmesan cheese (optional)
Recipe Directions
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 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.
Nutrition information per serving:
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
See also:
Home Made Beef Broth
Home Made Chicken Broth
Beef Goulash Soup
