Beany Minestrone Soup
- Preparing Time: -
- Total Time: -
- Served Person: 8 servings
- 1 onion, chopped
- 1 1/2 teaspoons dried basil
- 1 1/2 teaspoons dried oregano
- 1 bay leaf
- freshly ground black pepper
- 2 tablespoons parsley flakes
- 1 teaspoon balsamic vinegar
- 1 (8-ounce) can tomato sauce
- 2 teaspoons minced fresh garlic
- 3/4 cup frozen corn kernels
- 2 carrots, sliced
- 2 stalks celery, sliced
- 6 1/2 cups vegetable broth, divided
- 1 (14.5-ounce) can fire-roasted diced tomatoes
- 6–8 fingerling potatoes, sliced
- 1 1/2 cups fat-free refried beans
- 1 (15-ounce) can kidney beans, drained and rinsed
- 1/2 cup uncooked whole wheat pasta elbows
- 2 cups chopped swiss chard
- Carbohydrate 41 g(14%)
- Fat 1 g(2%)
- Fiber 9 g(37%)
- Protein 9 g(18%)
- Saturated Fat 0 g(1%)
- Sodium 614 mg(26%)
- Calories 204
Preparation Place the onions, garlic, celery, and carrots in a large pot with 1/2 cup of the vegetable broth. Cook, stirring frequently, for about 5 minutes, until the onions are softened. Add the remaining broth, tomatoes, tomato sauce, potatoes, refried beans, bay leaf, parsley, basil, oregano, and black pepper. Bring to a boil, reduce the heat, cover, and simmer for 25 minutes, stirring occasionally to smooth out the refried beans. Add the kidney beans, corn, and whole wheat elbows. Continue to cook for 20 minutes. Stir in the chard and balsamic vinegar and cook an additional 10 minutes until the chard is softened. Remove the bay leaf before serving. HintIf you do not have leftover beans in your refrigerator, substitute 1 (15-ounce) can of fat-free refried beans. From The Healthiest Diet on the Planet © 2016 by Dr. John McDougall. Reprinted with permission by HarperOne, an imprint of HarperCollins Publishers. Buy the full book from HarperCollins or from Amazon.
Preparation Place the onions, garlic, celery, and carrots in a large pot with 1/2 cup of the vegetable broth. Cook, stirring frequently, for about 5 minutes, until the onions are softened. Add the remaining broth, tomatoes, tomato sauce, potatoes, refried beans, bay leaf, parsley, basil, oregano, and black pepper. Bring to a boil, reduce the heat, cover, and simmer for 25 minutes, stirring occasionally to smooth out the refried beans. Add the kidney beans, corn, and whole wheat elbows. Continue to cook for 20 minutes. Stir in the chard and balsamic vinegar and cook an additional 10 minutes until the chard is softened. Remove the bay leaf before serving. HintIf you do not have leftover beans in your refrigerator, substitute 1 (15-ounce) can of fat-free refried beans. From The Healthiest Diet on the Planet © 2016 by Dr. John McDougall. Reprinted with permission by HarperOne, an imprint of HarperCollins Publishers. Buy the full book from HarperCollins or from Amazon.
