Food & Health

Tried and True Minestrone

Makes: 10 servings

Source of: Calcium, Vitamin C
Good Source of: Zinc, Thiamin, Riboflavin
Excellent Source of: Fibre, Iron, Potassium, Vitamin A and B6, Niacin, Folate
Vegetarian

Ingredients

375 ml
tubetti pasta (or pasta of choice)
1 1/2 cups
30 ml
olive oil
2 tbsp
2 L
reduced sodium chicken or veggie broth
8 cups
6
cloves garlic, chopped
6
1
large yellow onion, chopped
1
3
stalks celery, chopped
3
2
large carrots, chopped
2
15 ml
fresh chopped thyme
1 tbsp
1-540 ml can
diced tomatoes
1-19 fl oz can
1-540 ml can
chickpeas, rinsed and drained
1- 19 fl oz can
1-540 ml can
white kidney beans, rinsed and drained
1- 19 fl oz can
1-540 ml can
red kidney beans, rinsed and drained
1-19 fl oz can
2
medium zucchini, chopped
2
10 ml
pepper
2 tsp
5 ml
salt
1 tsp


Directions

COOK pasta according to directions on package. Cook until al dente, drain and toss with olive oil. Set aside.

IN a large saucepan on high, heat oil. Add garlic and saute until golden.

LOWER heat to medium adding carrots, celery and onion. Cook until soft, stirring often, about 10 minutes. Add herbs and raise heat to high. Add beans, chickpeas, tomatoes and zucchini.

ADD chicken stock and bring to a boil.

Lower heat and simmer for 15-20 minutes, skimming foam from top.

Season well with pepper and sprinkle with salt to taste.

ADD cooked pasta and enjoy!

Nutrition Facts

Based on a serving of 2 1/2 cups

Energy: 343.1 calories
Protein: 18.9 g
Fat: 5.5 g
Saturated Fat: 1.06 g
Cholesterol: 6.1 mg
Carbohydrates: 56.2 g
19%
Fibre: 10.7 g
43%
Sodium: 733.4 mg
31%
Potassium: 1006.6 mg
Vitamin C: 14.1 mg
24%
Folate: 173.5 mcg
79%
Calcium: 103.6 mg
9%
Iron: 5 mg
28%
Calories from Fat:
14.4%





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