Hardy Minestrone Soup
Though it looks like a lot of ingredients, this soup comes together quickly. Filled with vitamins and fibre, all you need to do is pack a whole wheat bun to make a complete meal. For a vegetarian version, hold the salami and swap in vegetable stock for chicken
Loading ...January 10th, 2012
By LeeAnne Wright
Servings
Makes 8 servingsPrep Time
Prep to freezer time: 25 minutes + coolingIngredients
- 1 tbsp olive oil
- 5 slices Italian salami (1 ½ oz), chopped
- 2 stalks celery, cut into ½-inch pieces (about ¾ cup)
- 1 medium carrot, peeled and cut into ½-inch pieces (about ¾ cup)
- 1 onion, peeled and cut into ½-inch pieces (about 1 cup)
- 1 medium zucchini, trimmed and cut into ½-inch pieces (about 1 cup)
- 1 tbsp minced garlic
- 2 cups chopped green cabbage
- 1 1/2 cups uncooked wagon wheel pasta
- 1 can mixed beans (14 oz), drained and rinsed
- 4 cups low-sodium chicken stock
- 1 ½ cups salsa
- 1 tsp dried Italian seasonings
- Grated Asiago cheese
- Salt and freshly ground black pepper
Directions
Heat oil and salami in a large pot over medium-high heat. Cook, stirring occasionally, until salami is lightly browned and crisp, about 3 minutes.
Add celery, carrot, onions and zucchini; cook, stirring frequently, until vegetables are softened and lightly browned, about 10 minutes. Stir in garlic and cabbage; continue to cook until cabbage starts to wilt, about 1–2 minutes.
Add in pasta, beans, stock, salsa and basil and bring to high simmer (bubbling gently around edges) for about 5–7 minutes, or until vegetables and pasta are completely tender. Season with salt and pepper to taste.
To freeze: Cool and portion out 1 cup of soup per freezer bag. Stack bags flat in the freezer to save space. Defrost in the refrigerator overnight before heating.
Nutrients Per Serving
124 calories, 4 g fat, 54 mg calcium, 823 mg sodium, 17 g carbohydrates, 4 g fibre, 7 g protein. High source of fibre; excellent source of vitamin K; source of iron.
