Minestrone Soup
This recipe makes a meal complete with grains from the pasta, protein from the beans, and plenty of vitamins, minerals, and fibre from the veggies. Try adding a little sesame tahini to the finished dish to add calcium and a little more protein. As a garnish use a quality Parmesan cheese for additional flavour or substitute nutritional yeast to add B vitamins and many more minerals.
4 cups (1 L) vegetable stock
2 14-oz (398-mL) cans crushed tomatoes
2 Tbsp (30 mL) tomato paste
1 large potato, skin on and cubed
1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
2 to 4 Tbsp (30 to 60 mL) Italian seasoning, fresh or dried
1 14-oz (398-mL) can kidney beans
1 large zucchini, sliced, or 2 cups (500 mL) green beans, chopped
1 cup (250 mL) uncooked whole wheat rotini or shell pasta
1 Tbsp (15 mL) sesame tahini (optional)
Salt and pepper to taste
1/2 cup (125 ml) Parmesan cheese, coarsely grated
In a large soup pot combine vegetable stock, tomatoes, tomato paste, potato, onion, celery, carrot, and Italian seasoning. Bring to boil and reduce heat. Simmer for 15 to 20 minutes.
Stir in kidney beans, zucchini or green beans, and pasta. Simmer another 10 to 15 minutes until vegetables are tender. Add tahini, if desired. Season to taste with salt and pepper.
Ladle into soup bowls and garnish with Parmesan cheese or nutritional yeast. Serve with warm crusty peasant bread. Serves 8.
Source: alive #265, November 2004
Minestrone Soup
Directions
alive Editorial
READ THIS NEXT
SEE MORE »
Strawberry Carpaccio
This simple dessert celebrates the glory that is the summer strawberry. Don’t feel you have to stick to strawberries here; swapping them for ripe peaches would also make for a stunning ending to any meal. What to gild the lily with? Add a dollop of whipped coconut cream or a small scoop of vanilla ice cream. Flower power Orange blossom water (also known as orange flower water) is produced by water distillation of the blossoms of a bitter orange tree. Just like rose water, a little goes a long way. So, take care and use just a drop or two, tasting as you go so as not to overwhelm but rather to complement the other flavours in a dish.
Greek Turkey Burger Bites
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
Italian Portobello Mushroom Burger with Artichoke Tapenade
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Asian Shrimp Burger with Bean Sprout Slaw and Fresh Mango
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.