Hearty Meatless Minestrone

Hearty Meatless Minestrone might be a good recipe to expand your soup recipe box. One portion of this dish contains roughly 7g of protein, 7g of fat, and a total of 191 calories. This dairy free recipe serves 8 and costs 95 cents per serving. Head to the store and pick up pepper, pasta shells, onion, and a few other things to make it today. This recipe is liked by 38 foodies and cooks. A couple people really liked this Mediterranean dish. From preparation to the plate, this recipe takes about 1 hour and 10 minutes. It is brought to you by Taste of Home. Taking all factors into account, this recipe earns a spoonacular score of 94%, which is super. Users who liked this recipe also liked Meatless Italian Minestrone, Hearty Meatless Chili, and Hearty & Wholesome Meatless Ragù.

Servings: 8

Preparation duration: 30 minutes

Cooking duration: 40 minutes

 

Ingredients:

Fresh basil leaves and shaved Parmesan cheese, optional

1 cup chopped cabbage

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

2 cans (14-1/2 ounces each) diced tomatoes, undrained

1 can (8 ounces) tomato sauce

2 medium carrots, chopped

1/4 teaspoon cayenne pepper

2 celery ribs, chopped

2 teaspoons dried basil

3 tablespoons dried parsley flakes

6 garlic cloves, minced

1 medium green pepper, chopped

3 tablespoons olive oil

1 large onion, chopped

2 teaspoons dried oregano

1/2 cup small pasta shells

1/2 teaspoon pepper

1 teaspoon salt

1 can (15 ounces) tomato puree

3-1/2 cups water

1 medium zucchini, chopped

Equipment:

dutch oven

Cooking instruction summary:

Directions In a Dutch oven, saute onion in oil for 2 minutes. Add the celery, carrots, cabbage, green pepper, zucchini and garlic; saute 3 minutes longer. Stir in the water, tomatoes, beans, tomato puree, tomato sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in pasta; cook 12-15 minutes longer or until tender. Garnish each serving with basil and cheese if desired. Yield: 8 servings (3 quarts). Originally published as Hearty Meatless Minestrone in Taste of HomeFebruary/March 2010, p85 Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a Dutch oven, saute onion in oil for 2 minutes.

2. Add the celery, carrots, cabbage, green pepper, zucchini and garlic; saute 3 minutes longer. Stir in the water, tomatoes, beans, tomato puree, tomato sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.

3. Stir in pasta; cook 12-15 minutes longer or until tender.

4. Garnish each serving with basil and cheese if desired.


Nutrition Information:

Quickview
192k Calories
6g Protein
6g Total Fat
29g Carbs
50% Health Score
Limit These
Calories
192k
10%

Fat
6g
11%

  Saturated Fat
0.97g
6%

Carbohydrates
29g
10%

  Sugar
9g
10%

Cholesterol
0.0mg
0%

Sodium
776mg
34%

Get Enough Of These
Protein
6g
14%

Vitamin A
3278IU
66%

Manganese
1mg
50%

Vitamin C
40mg
49%

Vitamin K
40µg
39%

Vitamin B6
0.65mg
32%

Fiber
7g
29%

Potassium
856mg
24%

Vitamin E
3mg
22%

Copper
0.43mg
22%

Iron
3mg
22%

Magnesium
65mg
16%

Folate
56µg
14%

Phosphorus
138mg
14%

Vitamin B3
2mg
12%

Vitamin B2
0.2mg
12%

Calcium
116mg
12%

Vitamin B1
0.14mg
9%

Selenium
6µg
9%

Vitamin B5
0.83mg
8%

Zinc
1mg
8%

covered percent of daily need
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Food Trivia

One fast food hamburger may contain meat from 100 different cows.

Food Joke

Juan was driving down a country lane in his pickup when suddenly a chicken darted into the road in front of him. He slammed on his brakes, but realized that the chicken wasspeeding off down the road at about 30 miles an hour. Intrigued, he tried to follow the bird with his truck, but he couldn`t catch up to the accelerating chicken. Seeing itturn into a small farm, Juan followed it. To his astonishment, he realized that the chicken had three legs. Looking around the small farm, he noticed that ALL of thechickens had three legs.The farmer came out of his house, and Juan said, "Three-legged chickens? That`s astonishing!"The farmer replied, "Yep. I bred `em that way because I love drumsticks."Juan was curious. "How does a three-legged chicken taste?"The farmer smiled. "Dunno. Haven`t been able to catch one yet."

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