Alberta Pulse Growers

Tried & True Minestrone

Magnificent minestrone

  • Key Ingredient:Chickpeas, Beans
  • Prep Time:30 minutes
  • Cook Time:30 minutes
  • Serves:10 hearty servings

Ingredients

1 1/2 cups (375 mL)tubetti or pasta of choice
4 Tbsp (60 mL)canola oil, divided
6 clovesgarlic, chopped
1 large, yellow onion
3stalks celery, chopped
2large carrots
1 Tbsp (15 mL)fresh, chopped thyme
1-19 fl oz (540 mL) can diced tomatoes
2 cups (500 mL) each cooked chickpeas, white kidney beans, and red kidney beans or a 19 fl oz (540 mL) can of each, rinsed and drained
2medium zucchini, chopped
8 cups (2 L)reduced sodium chicken or veggie broth
2 tsp (10 mL)pepper
1 tsp (5 mL)salt

Nutrition

Calories343
Fat8.6 g
Saturated Fat1.06 g
Carbohydrates56.2 g
Fibre10.7 g
Protein18.9 g
Sodium733.4 mg
Potassium1,006 mg
Folate173.5 mcg
Iron5 mg
Calcium103.6 mg

Directions

Cook pasta according to directions on package. Cook until al dente, drain and toss with 1-2 Tbsp oil. Set aside. In a large saucepan on high, heat remaining oil. Add garlic and sauté until golden. Lower heat to medium adding carrots, celery and onion. Cook until soft, stirring often, about 10 minutes. Add herbs and raise heat to high. Add beans, chickpeas, tomatoes and zucchini. Add chicken stock and bring to a boil. Lower heat and simmer for 15-20 minutes, skimming foam from top. Season well with pepper and sprinkle salt to taste. Add cooked pasta and enjoy. Recipe & photo courtesy of Pulse Canada.Nutrition information is for a serving of 2 1/2 cups or 625 mL.

Categories:
Soup, Beans, Chickpeas

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