Minestrone is a thick soup of Italian origin made with whatever vegetables are in season, often with the addition of pasta or rice, and served with Parmigiano on the side.
|1||onions, finely chopped||200 g|
|2 cloves||garlic, finely chopped|
|1 stalk||celery, finely chopped||70 g|
|4||carrots, one finely chopped, the others diced||400 g|
|2 tbsp||olive oil||30 mL|
|1 tsp||salt||4 g|
|1 3/4 cup||green/snap beans, diced||180 g|
|5||zucchini, diced||650 g|
|3||potatoes, peeled, one whole, the others diced||600 g|
|4 cups||chicken broth||1 L|
|2 cups||red beans (canned), rinsed and drained||500 mL|
|1/2 cup||frozen peas||60 g|
|2 cups||water, to cook the rice||500 mL|
|3/4 cup||rice, long grain||160 g|
|ground pepper to taste [optional]|
Before you start
A pressure cooker will be useful to reduce the cooking time from 50 min to 15 min
- Prepare the vegetables: Finely chop the onion, garlic, celery, and one carrot. Dice the other vegetables, keeping one potato whole.
- Heat the oil in a large pot over medium heat. Add the finely chopped vegetables, then sauté 5 min, with occasional stirring, until softened. Add the remaining vegetables, and salt, then cook 5 min with frequent stirring.
- Pour in the broth, bring to a boil, then reduce the heat, and simmer, covered, about 45-50 min, until the vegetables are softened. If using a pressure cooker, the cooking time is reduced to 15 min. Mash the whole potato, using a fork: the soup will be smoother. Add the red beans then cook 5 additional min.
- When ready to serve, add about ¼ cup (65 ml) of water per serving and bring to a boil. Add about 20 g of rice per serving. Cover, and cook over low heat until al dente, about 10 min. Add pepper to taste then ladle the soup into bowls. Serve.
This soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Rice should not be added before refrigerating or freezing, but later when the soup is reheated.
Nutrition Facts Table
per 1 Serving (510g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||2 ½||servings|
|Grain Products :||¾||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||¼||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat
- Source of :
- Calcium, Iron, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin C, Vitamin E, Zinc
- Good source of :
- Copper, Niacin, Vitamin B1, Vitamin B6
- Excellent source of :
- Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
|Meat and Alternatives||½|