Minestrone Surprise - 16.96g Carbs, 4.87g Fiber, 4.10g Sugar
{Suggestions: Omit any added salt, use no salt added tomatoes,
and use low sodium broth. Also, no salt added canned beans, make your own or rinse canned beans well. Take care, Gloria}
From: The George Mateljan Foundation - World's Healthiest Foods
Soups are a great way to enjoy a variety of vegetables in one dish.
The portabello mushrooms and kale give this soup an unusually rich
flavor, and if you want to make it more traditional you can add a
little shell pasta.
Prep time: 20 min
Cooking time 45 min
5 cups chicken OR vegetable broth
1 medium onion, chopped fine
6 medium sized cloves garlic, chopped
1 stalk celery, diced (to yield about 1/2 cup)
2 medium sized carrots, peeled and diced into 1/2-inch pieces (to
yield about 1 cup)
1 1/2 cups finely chopped kale
1/4 cup diced portabello mushrooms, black gills cut out and discarded
1 (15oz can) diced tomatoes
1 Tbsp dried Italian herbs
2 cups OR 1 (15 oz can) navy beans (no BPA), drained
Salt, to taste
Black pepper, to taste
Prepare ingredients by chopping and measuring.
Heat 1 Tbsp broth in medium soup pot. Healthy Saute onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to saute for another minute.
Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
Add beans, cook for another couple minutes, season with salt and pepper, and serve.
Serves: 6
Total Weight: 373.29 g (373.29 g= 13.16 oz // 13.16 oz = 1.64 cups)
Nutrition per Serving:
106.08 Calories, 6.34 Calories from Fat, 3.04 Calories from Saturated Fat, 7.08g Protein, 16.96g Carbs, 4.87g Dietary Fiber, 0.29g Soluble Fiber, 0.58g Insoluble Fiber, 4.10g Total Sugar, 0.71g Monosaccharides, 0.69g Disaccharides, 1.61g Other Carbs, 0.70g Total Fat, 0.34g Saturated Fat, 0.01g Mono Fat, 0.08g Poly Fat, 0g Trans Fatty Acids, 3.13 mg Cholesterol, 2.05mg Iron, 33.45mg Magnesium, 380.20 mg Potassium, 243.00mg Sodium
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