Monday, October 14, 2013
Heart Healthy MINESTRONE SOUP
It's that time of year, when You need a good hot bowl of homemade Soup to Warm Your Soul and Nourish Your Heart. Did you know that this soup helps keep you healthy, and it will help to keep your blood pressure Normal if you live healthy. So make this a weekly meal at least.
There are as many recipes for minestrone soup as there are Italian restaurants. Everyone has a favorite, and this is one of mine. Eat it in place of a salad at the start of a meal, or, for a satisfying meal, have a
large bowl with a chunk of crusty Italian bread and a glass of red wine.
Please don’t let the long list of ingredients put you off.You can’t fail. You can substitute veggies for what you like but please use as close as possible for health benefits.
What You Need:
1 medium onion, minced
1 scallion, minced
2 teaspoons olive oil
2 medium carrots, peeled and
2 quarts low-sodium chicken broth
2 red potatoes, diced with skins
1 can white or kidney beans,
drained and rinsed
2 small zucchini, diced
2 celery stalks, diced
1 tablespoon tomato paste
1/2 small head of cabbage, finely
1/2 tablespoon Italian seasoning
2 bay leaves
4 ounces elbow macaroni
1 can low-sodium whole
Italian tomatoes, cut into
1 package frozen spinach
1/2 cup frozen peas
3 tablespoons parsley (Italian
broad leaf, if available),
1/2 teaspoon fresh ground black
2 cups mixed greens, chopped
1/2 cup each: mushrooms, broccoli,
carrots, all chopped
1/4 cup each: sweet onions, beets,
bell peppers, all chopped
What to DO:
Sauté the onion and scallion in the olive oil for about 3 minutes in
a large pot.
Add the carrots and sauté for another 3 minutes.
Add the broth and all the ingredients except the peas, parsley, tomatoes,
spinach, and macaroni.
Bring everything to a boil, lower the heat, and simmer the soup for 1 hour. Add the macaroni, tomatoes,
spinach, peas, and parsley and simmer the soup for 10 minutes
Add salt and pepper to taste.You’ll find that this is even more delicious the next day after all the flavors merge.