Vegetable Minestrone

Bowl of Minestrone

 

Ingredients:

  • 3 tablespoons 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 small shell pasta
  • 8 cups chopped green chard leaves
  • 1 15-ounce can chickpeas, rinsed
  • Freshly ground pepper to taste
  • 1 cup frozen peas
  • 1/2 cup freshly grated Parmesan cheese. cup chopped fresh parsley or basil

Directions:

  1. In a large stockpot, sauté the leeks, celery and onion in 1 tablespoon of olive oil, season with 1/2 teaspoon of salt and cook for about 8 minutes (stirring often), or, until vegetables are softened.
  2. Add the zucchini, potato and garlic, stir mixture and cook for a couple of minutes.
  3. Add water and the remaining salt.
  4. Bring soup to a boil and reduce heat and simmer for about 15 minutes.
  5. Season with pepper and add the pasta, chard, chickpeas and peas and cook for an additional 10 minutes.
  6. Serve soup with a drizzle of olive oil, top with parmesan cheese and parsley for garnish.

Nutritional Information:

  • Serving size: about 1. cups
  • Per serving: 216 calories
  • 8 g fat (2 g sat)
  • 5 g fiber
  • 31 g carbohydrates
  • 8 g protein
  • 67 mcg folate
  • 4 mg cholesterol
  • 4 g sugars
  • 0 g added sugars
  • 2,926 IU vitamin A
  • 23 mg vitamin C
  • 116 mg calcium
  • 3 mg iron
  • 700 mg sodium
  • 505 mg potassium