alive logo

Marvellous Minestrone


    Marvellous Minestrone

    This is a quick and easy all-in-one meal soup. It’s packed with outstanding veggies such as tomatoes, carrots, onions, and kale, plus whole grain pasta, extra-virgin olive oil, and cholesterol-lowering beans. I made this on TV one morning and the crew gobbled it up. A true testimonial to eating beans at 8 am, it was either delicious or the crew members were out of their minds. I’m going with delicious. Serve with whole grain bread, if desired.


    1 Tbsp + 1 tsp (20 mL) cold-pressed extra-virgin olive oil
    1 large onion, diced
    2 large carrots, chopped
    4 cloves garlic, minced
    1 - 28 oz (796 mL) can diced tomatoes
    1 - 19 oz (540 mL) can kidney beans, drained and rinsed
    2 cups (500 mL) low-sodium chicken or vegetable stock
    1 1/2 (375 mL) cups water
    4 cups (1 L) kale or spinach, chopped
    1/4 cup (60 mL) whole grain rotini
    1/2 tsp (2 mL) red pepper flakes
    1/4 tsp (1 mL) pepper
    2 Tbsp (30 mL) fresh basil, chopped
    2 Tbsp (30 mL) balsamic vinegar (optional)
    1/4 cup (60 mL) Parmesan cheese (optional)

    Heat a large pot over medium heat; add oil and onion, and sauté until almost cooked, approximately 5 minutes, stirring often.

    Add carrots and garlic; sauté for 3 minutes, stirring often.

    Add tomatoes, beans, chicken stock, and water. Bring to boil.

    Add kale, whole grain rotini, red pepper flakes, and pepper. Bring back to boil, cover, reduce heat to simmer, and cook for 10 to 12 minutes or until pasta is cooked.

    Add basil and balsamic vinegar, if using, stir, and serve. If desired, sprinkle with Parmesan cheese.

    Makes 10 cups (2.5 L) or 6 - 1 1/2 cup (375 mL) servings.

    Each 1 1/2 cup (375 mL) serving contains:

    210 calories; 10 g protein; 4 g total fat (0.5 g sat fat, 0 g trans fat); 33 g carbohydrates; 10 g fibre; 490 mg sodium

    Cooking tip

    Adding the balsamic vinegar really gives the soup a great zip.

    Kid-friendly tip

    Skip the pepper and the red pepper flakes. Add them to your portion when serving. Sprinkle theirs with a bit more cheese.

    source: "What happened to lunch?", from alive #317, March 2009


    Marvellous Minestrone




    SEE MORE »
    Sweet and Sour Brussels Sprout Tempeh Stir-Fry

    Sweet and Sour Brussels Sprout Tempeh Stir-Fry

    This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.