WORDS BY SHELBY WILSON
We are not vegetarian, but we are trying to do a meatless Monday. Here is a recipe for a hearty minestrone soup that has less salt, and tons more taste than canned. It’s great with some crusty bread, and tastes even better the second day. Did I mention that it’s only 210 calories a serving!
INGREDIENTS:
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 stalks celery, chopped
- 3 carrots, chopped
- 2 cloves garlic, chopped
- ½ teaspoon dried oregano
- ½ tsp dried thyme
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 (28 ounce) can no salt added crushed tomatoes
- 3 cups low sodium chicken or vegetable broth
- 2 cups water
- 1 (15 ounce) can no salt added chickpeas, drained
- 1 (15 ounce) can no salt added kidney beans, drained
- 1 small zucchini, chopped
- 1 cup green beans, cut into 1-inch pieces
- 4 ounces ditalini pasta, cooked according to package directions
- 4 cups fresh spinach
- ¼ cup grated Parmesan cheese
- ¼ cup chopped fresh parsley
DIRECTIONS:
1.Add the oil, onion, celery, carrots, and garlic to a multi-cooker on Sauté mode or a traditional large pot on the stove top. Stir and sauté the ingredients for 5 minutes. Stir in oregano, thyme, salt and pepper. Cook until fragrant, about 1 minute.
2.Add the tomatoes, broth, water, chickpeas, kidney beans, zucchini, and green beans. For multi-cooker: Close the lid with the vent in sealing position. Change the setting to Pressure mode. Set the timer for 5 minutes. When the multi-cooker beeps, do a quick pressure release according to manufacturer’s directions. For stovetop: bring to a boil, then reduce heat to low and simmer, stirring occasionally, 30 to 35 minutes, or until the vegetables are tender.
3.Stir in the spinach until wilted, about 1 minute; add cooked pasta. Serve topped with the Parmesan cheese and parsley. Makes about 10 servings
