Chunky Minestrone
Minestrone is Italian for "big soup," and this one--full of beans, vegetables and brown rice--is big indeed. It's dinner in a bowl.
Prep Time:
20 mins
Total Time:
1 hr 10 mins
Servings:
4 servings
Ingredients
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1 tablespoon olive oil
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1 cup chopped onion
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1 medium carrot, halved lengthwise and thinly sliced
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2 cloves garlic, minced
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1 14 1/2-ounce can no-salt-added diced tomatoes, undrained
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1 14-ounce can reduced-sodium chicken broth
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1 cup water
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1/4 cup brown rice
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1 teaspoon dried Italian seasoning, crushed
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3 cups fresh baby spinach
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1 15-ounce can no-salt-added navy beans, rinsed and drained
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1 medium zucchini, quartered lengthwise and sliced (about 1 1/2 cups)
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1/4 teaspoon ground black pepper
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1/8 teaspoon salt
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Shredded Parmesan cheese (optional)
Directions
1.
In a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, carrot, and garlic; cook about 5 minutes or until onion is tender, stirring occasionally.
2.
Stir in undrained tomatoes, broth, the water, uncooked rice, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or until rice is tender.
3.
Stir in spinach, beans, zucchini, pepper, and salt. Return to boiling; reduce heat. Cover and simmer for 5 minutes more. If desired, sprinkle individual servings with Parmesan cheese.
Nutrition information
Calories 220, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 0 mg, Sodium 399 mg, Carbohydrate 37 g, Total Sugar 7 g, Fiber 12 g, Protein 11 g. Daily Values: Vitamin A 0%, Vitamin C 44%, Calcium 11%, Iron 18%.
Percent Daily Values are based on a 2,000 calorie diet
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