Page 114 - 28_Days_of_Clean_Eating.sanet.cd

Minestrone Soup

Vegetarian
During the summer months, try adding green beans, when they’re
at their peak. Enjoy this delicious, hearty, traditional Italian soup
for lunch or dinner. With protein from the beans and cheese, vita-
mins from lots of nutritious vegetables, and satisfying whole-grain
pasta, it’s a complete meal.

2 tablespoons coconut oil ½ teaspoon salt
1 onion, chopped ½ teaspoon freshly ground
2 garlic cloves, minced black pepper
2 carrots, peeled and chopped 1 (15-ounce) can kidney beans,
2 zucchini, halved lengthwise drained and rinsed
and thinly sliced 1 cup frozen peas
1 teaspoon dried oregano 1 cup uncooked 100% whole-
1 (28-ounce) can whole wheat elbow pasta
tomatoes in ½ cup freshly grated Parmesan
puree, chopped cheese, for garnish
4 cups reduced-sodium ¼ cup chopped fresh basil,
vegetable broth for garnish
1. In a large Dutch oven over medium heat, heat the oil. Add the
onion and garlic. Cook for 5 minutes or until tender.
2. Add the carrots; cook for 5 more minutes or until the carrots
have softened.
3. Stir in the zucchini, oregano, tomatoes, broth, salt, and pepper.
Bring to a boil. Reduce the heat to medium-low and simmer for
10 minutes.
4. Stir in the kidney beans, peas, and pasta. Cook for 10 minutes
or until the pasta is tender. Garnish each serving with cheese
and basil.

Serves 4. Prep time: 10 minutes. Cooking time: 30 minutes. Total time: 40 minutes.

Per serving: Calories: 739 Fat: 12.5g Saturated Fat: 7.9g Protein: 40.8g
Carbohydrates: 119.2g Fiber: 26.8g

Lunch 113