Minestrone Recipe

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Minestrone Recipe

(Minestrone soup includes local fresh vegetables and some kind of dried beans)

Ingredients:  Serves 8

1 tablespoon olive oil

2 medium onions, peeled and chopped

4 cloves garlic, peeled and chopped

2 medium carrots, peeled, cut in half lengthways and thinly sliced

1 medium potato, peeled and cut into small cubes

3 level tablespoons chopped fresh basil, or 1 level teaspoon dried oregano

2 large bay leaves

lb (680 g) ripe tomatoes, skinned and chopped

1 pints (1 liter) chicken or vegetable stock

4 oz (115 g) green beans, trimmed and cut into short pieces

4 oz (115 g) small pasta shapes

14 oz (400 g) cooked cannellini or flageolet beans, well-drained

1 medium courgette, trimmed and diced

4 level teaspoons grated Parmesan cheese

4 level teaspoons chopped fresh parsley



Heat the oil in a large saucepan and cook the onions and garlic in it, uncovered, over a moderate heat for 5 minutes.  Mix in the carrots, potato, basil, oregano and bay leaves, and cook for a further 5 minutes, stirring and shaking the vegetables occasionally.  Stir in the tomatoes, pour in the stock and bring to the boil, then reduce the heat, cover and simmer for 20 minutes.  Stir in the green beans, pasta, cooked beans and courgette, and continue cooking for about 7 minutes, or until the green beans and pasta are both very tender.  Discard the bay leaves.  Serve the minestrone in warmed soup plates and sprinkle each serving with a teaspoon of Parmesan and of parsley.


Note:  Use farfallini (tiny bows), thin spirals, short macaroni, orecchiette (little ears), or other small pasta shapes that will become very tender after 7 minutes of simmering.


Nutrient Value Per Serving:

190 calories

4 g total fat (1 g saturated fat)

32 g carbohydrates

6 g fiber

60 mg sodium


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