Preparation time: 10 minutes
Total time: 1 hour
Makes 6 servings (about 12 cups)
This delightful stew is a staple throughout Italy and beloved worldwide. Chock-full of fresh seasonal vegetables, minestrone can be made with whichever vegetables are left in the fridge. We use it often to round out our meal plans with slow-acting carbohydrate and a bit of protein.
• 1 tablespoon extra-virgin olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced or pressed
• 1 stalk celery, thinly sliced
• 2 medium carrots, cut into large chunks
• 1 teaspoon dried basil
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• 1 teaspoon salt, or to taste
• ¼ teaspoon ground black pepper, or to taste
• 1 (14.5-ounce) can diced tomatoes
• 1 bay leaf
• 3 cups water or unsalted broth
• 2½ to 3 cups Cooked Cannellini or Kidney Beans (see Do-It-Yourself Beans, here), measured with cooking liquid
• 1 medium zucchini, cut into small pieces
• 3 to 4 cups packed seasonal green vegetables like green beans, arugula, escarole, kale or other leafy greens, chopped
• A few sprigs parsley, chopped, for garnish
Heat the oil in a soup pot over medium heat. Add the onion and garlic. Cook, stirring, until translucent, 3 to 5 minutes.
Add the celery, carrots, basil, thyme, oregano, salt, and pepper. Cook, stirring, for 10 minutes more.
Add the tomatoes, bay leaf, water, and beans. Bring to a boil. Reduce the heat to low, cover, and simmer for 30 minutes to 1 hour. Taste and adjust the seasonings.
Add the zucchini and green vegetables. Simmer for 10 to 15 minutes more, or until the vegetables are tender.
Garnish with the parsley. Serve hot.
Calories: 168
Carbohydrate: 27 g
Protein: 9 g
Fat: 3 g
Variations
For Phase 3: Add 2 cups cooked whole wheat pasta, small shells, or elbows (about 4 ounces uncooked) when you add the zucchini and green vegetables.
Calories: 226
Carbohydrate: 39 g
Protein: 11 g
Fat: 3 g