Foodie Friday: Another Soup-er January Recipe - Quick Vegetable Minestrone
In less than 20 minutes, you can make this light yet filling soup, which is a good source of vitamin A, vitamin C, calcium and iron. If you can wait for a day to serve it, the herbs will infuse the vegetables, and it will taste even more flavorful.
Quick Vegetable Minestrone
¼ c. olive oil
1 small onion, chopped
4 garlic cloves, crushed
1 lb. kale (2-3 c.), prewashed, chopped
1 (1-lb.) bag frozen mixed Italian vegetables (zucchini, green beans, cauliflower and broccoli)
5¼ c. (42 fl. oz.) reduced-sodium chicken broth
1 c. water
¼ c. fresh basil
½ tsp. black pepper
1 can (19 oz.) kidney beans, rinsed and drained
Heat oil in a large pot over moderately high heat. Sauté onion and garlic in oil, stirring occasionally, until golden, about 3 minutes. Add kale and sauté, stirring, 1 minute. Add frozen vegetables, broth and water, basil and pepper and simmer, uncovered, stirring occasionally, until vegetables are tender, about 10 minutes.
Meanwhile, place half of beans in a shallow bowl and coarsely mash with a fork or potato masher. Stir mashed and whole beans into soup and simmer, stirring occasionally, until soup is slightly thickened, about 5 minutes.
Makes about 7, 1¼ c. servings.
Nutrition information per serving: 406 calories; 10.2 g fat (1.6 g saturated); 0 mg cholesterol; 58.1 g carbohydrates; 24.2 g protein; 14 g fiber; 618 mg sodium
For more great soup recipes, visit our “Soups” board at Gwinnett Medical Center on Pinterest