No Ordinary Soup!

by Bethany Vessey, Registered Dietitian on September 4, 2012 · 1 comment

Minestrone soup

10 Servings
Ingredients

1/2 cup pasta, dry measure, whole wheat
2 small potato , cubed
1 large onion, raw, cubed
3 small carrot, raw, chopped
1 cup kale, raw, chopped
32 grams pancetta, thinly sliced
15 sprigs fresh parsley, chopped
2 (14.5 ounce) tomato, canned, whole , diced
4 cups chicken broth, ready to use, reduced salt
2 tbsp olive oil
1 dash black pepper
6 clove garlic, raw, minced
4 large stalk celery, raw, chopped
1/2 tbsp cheese, Parmesan, grated

 

Directions

Prepping your veggies before you begin will help with the flow of making the soup.

1: Peel and thinly slice the garlic. Thinly slice parsley stalks and reserve the leaves. Put the garlic and parsley stalks into a large bowel and set aside.

2. Peel the onion, scrub the carrots and potatoes and trim the celery. Chop it all into 1/2 inch cubes. Add the onion, carrots, and celery to same bowl as garlic and parsley. Keep potatoes in a separate bowl.

3. In a large saucepan over a medium heat add olive oil. Finely chop the pancetta.

4. Once pan is hot, turn down the heat and add the chopped pancetta. Fry gently for a couple of minutes or until it turns golden and starting to smell fantastic.

5. After pancetta has browned, add the garlic, onion, carrots, celery, and parsley stalks to the pan. Cook on low for 15-20 minutes, stirring occasionally, or until the vegetables have softened and are just started to caramelized.

6. Add the canned tomatoes with their liquid, diced potatoes and 3 cups of broth to the pot. Turn the heat up to medium-high and slowly bring everything to a boil.

7. Once boiling reduce heat and let simmer over med-low heat. Put lid on slightly askew and cook for about 20 minutes, or until the potato is tender.

8. While soup simmers, wash kale and drain. Roughly chop it and get rid of any tough bits of stalk.

9. After soup has simmered for 20 minutes, add pasta, kale and 1 cup more of broth to the pan. Turn the heat up to high and bring back to a boil.

10. Once boiling again reduce heat to allow soup to simmer for a final 10 minutes, or until the pasta is cooked through and kale is tender.

11. While the soup simmers, chopped reserved parsley leaves and add to soup.

If soup’s consistency is too thick add more stock to the pot. Check flavor and add pepper to taste.

Serve topped with 1/2 tbsp of fresh parmesan cheese and a piece of whole grain baguette on the side!!!

ENOY!!!

NUTRITION FACTS – PER 1 SERVING
CALORIES (kCal) 141
FAT (g) 4.08
SATURATED FAT (g) 0.767
TRANS FAT (g) 0.001
CHOLESTEROL (mg) 5
SODIUM (mg) 536
CARBOHYDRATE (g) 21.09
FIBRE (g) 2.9
SUGARS (g) 6.72
PROTEIN (g) 6.28
VITAMIN A (µg) 146
VITAMIN C (mg) 27.8
CALCIUM (mg) 74
IRON (mg) 2.19
Linda Dickie October 27, 2012 at 2:25 pm

Very yummy and great to have on hand when there isn’t time to cook! Thanks for sharing.

Previous post:

Next post: