Guest post at Peasant Chef – Minestrone soup Recipe
Dachary Carey of The Peasant Chef, asked me if I would be interested in a guest post discussing healthy food, organic and local raised products and why I decided to be a chef. I thought that Peasant Chef was really in line with my values and beliefs and without hesitation accepted the invitation. I wanted to feature a traditional and very healthy dish that my mom used to make with our garden vegetables and Minestrone came to my mind. It’s a very hearty soup, with so many different types of vegetables and vitamins so a gold mine in a bowl.
Ingredients
- 1 large potato, diced
- 2 carrots, diced
- 1 leek, chopped
- 1 cup green chards, chopped
- 2 cups green beens, cut in 1 inch pieces
- 1 cup fresh peas (or frozen)
- 1 zucchini, diced
- 2 celeri sticks, diced
- 1 shallot, finely diced
- 1 garlic clove, crushed
- 2 large ripe tomatoes, peeled and seedless
- 1/2 cup dry cannellini beans (or 1 cup can organic cannellini beans)
- 2 tbs olive oil
- 1 tbs basil, chopped
- 2/3 cup Ditalini pasta (optional)
- 1.5 liters vegetable broth (slightly more)
- parmigiano reggiano, freshly grated
- salt and pepper
Directions
- Soak cannellini beans overnight if using dry beans.
- In a large pot, heat olive oil, add shallots and brown them.
- Add garlic clove crushed. Stir for a few minutes at medium heat, then add tomatoes and basil.
- Cook for a few more minutes then add all other vegetables. Mix well and cook for about 5-7 minutes, then add broth.
- Cook at medium heat for about 30-40 minutes until all the vegetables are tender. If using Ditalini pasta add them at the same time as canned bean which is 10 minutes before itâs done cooking.
- Top with parmigiano, sprinkle with olive oil and fresh pepper.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 397g | |
| Recipe makes 5 servings | |
| Calories 430 | |
| Calories from Fat 61 | 14% |
| Total Fat 6.95g | 9% |
| Saturated Fat 1.2g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 436mg | 18% |
| Potassium 1845mg | 53% |
| Total Carbs 73.53g | 20% |
| Dietary Fiber 22.0g | 73% |
| Sugars 12.64g | 8% |
| Protein 21.57g | 35% |
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Reviews
February 11, 2010
this looks just great. so warm just right for today in a chilly wine country!
