Green Vegetable Minestrone - 31g Carbs, 5g Fiber, 0g Added Sugar
From: EatingWell - EatingWell One-Pot Meals, September 1998
Minestrone is sort of a catch-all Italian term for soup, but it's always a welcome meal, especially when it's fortified, as it is here, with plenty of vegetables and protein-packed chickpeas. If you want a little more bite, consider substituting mildly bitter escarole for the chard.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low saturated fat | Low cholesterol | Healthy weight | Heart healthy | High fiber
Active Time: 45 min
Total Time: 1 hour 10 min
Servings: 8
Serving Size: about 1 1/2 cups each
3 Tbsp extra-virgin olive oil, divided
2 small leeks, white and light green parts only, quartered, washed and sliced
2 small stalks celery, diced
1 medium onion, chopped
1 1/2 teaspoons salt, divided
2 small zucchini, quartered lengthwise and sliced
1 medium potato, peeled and diced
2 cloves garlic, minced
8 cups water
1 cup whole-wheat short pasta, such as elbows, bowties or shells
8 cups chopped green chard leaves
1 (15 oz can) chickpeas, rinsed
1 cup frozen peas
Freshly ground pepper to taste
1/2 cup freshly grated Parmesan cheese
1/4 cup chopped fresh parsley or basil
Heat 1 tablespoon oil in a Dutch oven, over medium heat. Add leeks, celery, onion and 1┌2 teaspoon salt and cook, stirring, until softened, 7 to 10 minutes. Add zucchini, potato and garlic and cook, stirring, about 1 minute more. Add water and the remaining 1 teaspoon salt. Bring to a boil. Reduce heat to low and simmer, partially covered, until the vegetables are tender, 12 to 15 minutes.
Add pasta and chard; cook, uncovered, for 5 minutes. Add chickpeas and peas and simmer until the pasta is just tender, 3 to 4 minutes more. Season with pepper. Ladle the soup into bowls and drizzle with the remaining 2 tablespoons oil. Top with Parmesan and parsley (or basil). Serve immediately.
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. Reheat before continuing.
Servings: 8
Serving Size: about 1 1/2 cups each
Nutrition per Serving: 217 Calories, 8g Fat, 2g Sat, 5g Mono, 4mg Cholesterol, 31g Carbs, 5g Fiber, 0g Added Sugars, 8g Protein, 686mg Sodium, 502mg Potassium
Nutrition Bonus: Vitamin A (58% daily value), Vitamin C (38% dv), Magnesium (19% dv), Folate (17% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat
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