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Tuesday, June 21, 2016

Spill-the-Beans Minestrone

A meal in itself, here's a hearty soup from Reuben Tsujimura in Walla Walla, Washington that's chock-full of good-for-you veggies and vitamins. Serve with crunchy breadsticks and no one will even miss the meat!

Healthy
TOTAL TIME: Prep: 20 min.
Cook: 20 min.
MAKES: 6 servings

Ingredients

1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cans (14-1/2 ounces each) reduced-sodium chicken broth or vegetable broth
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (14-1/2 ounces) stewed tomatoes, cut up
2 cups chopped fresh kale
1/2 cup water
1/2 cup uncooked small pasta shells
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper flakes
6 teaspoons shredded Parmesan cheese

Directions

In a large saucepan, saute onion in oil until onion is tender. Add garlic; cook 1 minute longer. Add the broth, beans, tomatoes, kale, water, pasta, Italian seasoning and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender. Sprinkle each serving with cheese. Yield: 6 servings.

Nutritional Facts

1 cup equals 238 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 738 mg sodium, 39 g carbohydrate, 8 g fiber, 13 g protein.

Originally published as Spill-the-Beans Minestrone in Light and Tasty December/January 2008, p56

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