February 18, 2020 | Category: Uncategorized

February’s Gut-Healthy Recipe of the Month

This vegetable-heavy soup is sure to please both your taste buds and your GI system! When cold weather strikes, this soup is the perfect remedy to warm yourself back up. This recipe yields about 10 servings.

Veggie Minestrone Soup

 

Ingredients You’ll Need:

  • 2 tablespoons extra-virgin olive oil
  • 2 cups chopped onions (2 medium)
  • 2 cups chopped celery (4 medium stalks)
  • 1 cup chopped bell pepper (1 medium)
  • 4 cloves garlic, minced
  • 3 cups chopped cabbage
  • 3 cups chopped cauliflower (about ½ medium)
  • 2 cups chopped carrots (4 medium)
  • 2 cups green beans, cut into 1-inch pieces, or frozen, thawed
  • 8 cups low-sodium vegetable broth or chicken broth
  • 2 cups water
  • 1 (15 ounce) can tomato sauce
  • 1 (14 ounce) can diced tomatoes
  • 1 (15 ounce) can kidney or pinto beans, rinsed
  • 1 bay leaf
  • 4 cups chopped fresh spinach or 1 (10 ounce) package frozen chopped spinach, thawed
  • ½ cup thinly sliced fresh basil
  • 10 tablespoons grated Parmesan cheese

Directions:

  1. Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes.
  2. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.
  3. Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes.
  4. Stir in spinach and simmer for 10 minutes more.
  5. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.

Yields 10 servings, about 2 cups each serving

Nutrition Facts for 1 serving:

  • Calories: 170
  • Carbohydrates: 24 g
  • Fiber: 9 g
  • Protein: 7 g
  • Fat: 5 g