Hearty Minestrone Soup

Makes: 
14 Servings, 2 cups each
Utensil: 
9 Qt./8.5 L Braiser Pan with Cover
Rate Recipe: 
Contributed By: 
Katherine Lawrence
Cooking instructor, VegNews TV chef, and nutrition instructor for T. Colin Campbell Foundation's eCornell program in Plant Based Nutrition.

Ingredients

Recipe Description: 

This hearty minestrone soup is almost fat free and is packed with vegetables that are full of vitamins, minerals and fiber that act as cancer-fighters and support our immune system. Those looking for lentil recipes or Italian recipes can make either one of these cooking recipes work in their favor.

1
large
onion, sliced, use Cone #3
6
cups
vegetable broth, low-sodium
(1.4
L)
3
zucchini, sliced, use Cone #2
2
carrots, sliced, use Cone #2
4
stalks
celery, sliced, use Cone #4
8
cloves
garlic, sliced, use Cone #1
1
tablespoons
basil
(15
mL)
1
tablespoon
oregano
(15
mL)
2
teaspoons
rosemary
(10
mL)
12
teaspoon
salt
(2.5
mL)
12
teaspoon
black pepper
(1.25
mL)
4
cups
baby tomatoes, cut in half
(720
g)
2
cups
pasta, rigatoni
(210
g)
3
cups
cannellini or navy beans
(546
g)
Directions: 
  1. Preheat braiser pan on medium heat. When several drops of water sprinkled on pan skitter and dissipate, place in onion and stir-fry for 3-5 minutes.
  2. Add all remaining ingredients except beans, cover and cook until Vapo-Valve™ clicks. reduce heat to low and cook for 8-10 minutes until pasta is tender.
  3. Remove cover and stir in beans. When warmed through, serve.
Nutritional Information per Serving
Calories: 
109
Total Fat: 
1g
Saturated Fat: 
0g
Cholesterol: 
0mg
Sodium: 
349mg
Total Carbs: 
23g
Dietary Fiber: 
3g
Sugar: 
4g
Protein: 
5g

Directions

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