Chunky Minestrone
Make this quick soup vegetarian by substituting vegetable broth for the chicken broth.
Prep Time:
15 mins
Total Time:
40 mins
Servings:
five 1-3/4-cup servings
Ingredients
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1 tablespoon olive oil
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1-1/2 cups chopped onion
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1 medium carrot, halved lengthwise and thinly sliced (about 3/4 cup)
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2 cloves garlic, minced
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3 cups reduced-sodium chicken broth
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2 14-1/2-ounce cans low-sodium tomatoes, undrained and cut up
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3/4 cup water
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1/2 cup long-grain rice
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1 teaspoon dried Italian seasoning, crushed
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4 cups shredded fresh spinach
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1 15-ounce can reduced-sodium navy beans or white kidney 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 freshly ground pepper
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Grated Parmesan cheese (optional)
Directions
1.
In a 4-quart Dutch oven heat olive oil over medium-high heat. Cook and stir the onion, carrot, and garlic in hot oil about 3 minutes or until onion is tender. Stir in the broth, undrained tomatoes, water, uncooked rice, and Italian seasoning.
2.
Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until rice is tender. Stir in the spinach, beans, zucchini, and pepper. Cook, covered, for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese. Makes five 1-3/4-cup servings.
Nutrition information
Calories 246, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 462 mg, Carbohydrate 43 g, Fiber 9 g, Protein 11 g. Daily Values: Vitamin A 72%, Vitamin C 68%, Calcium 12%, Iron 32%. Exchanges: Vegetable 4, Starch 1.5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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