Green Vegetable Minestrone

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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.

 Green Vegetable Minestrone
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 1 hour 10 minutes

  • 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 short pasta, such as elbows, bowties or shells

  • 8 cups chopped green chard leaves

  • 1 15-ounce 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

Directions
  1. Prepare through Step 1, cover and refrigerate for up to 2 days. Reheat before continuing.

  2. 8 servings, about 1 1/2 cups each

  3. 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.

  4. 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.


Nutritional Facts

Servings
8
Per serving
Calories
217
Carbohydrates
31g
Fat
8g
Saturated Fat
2g
Monounsaturated Fat
5g
Protein
8g
Cholesterol
4mg
Dietary Fiber
5g
Potassium
502mg
Sodium
686mg
Added Sugars
0g
Exchanges
1 1/2 starch
1 vegetable
1 lean meat
1 fat
Carbohydrate Servings
2
Vitamin A (58% daily value)
Vitamin C (38% dv)
Magnesium (19% dv)
Folate (17% dv)
Iron (15% dv)

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6 replies

zumma
zumma 2013-07-18 11:29:15 -0500 Report

This looks so fresh and inviting. Can't wait to try it. Going shopping tomorrow and will try it this weekend!