This warming winter soup is chock full of beans, which are a lean and nutritionally packed alternative to meat. Beans are full of nutrients and fiber, which keeps us fuller longer, and boast a low glycemic index and thus do not trigger an unhealthy inflammatory response. One serving of this soup offers 25 percent of your recommended daily fiber intake as well as one vegetable serving.
This soup could easily be served as a complete meal for a light lunch, or with a side salad of dark leafy greens and a whole grain roll for dinner. It can easily be made ahead of time and then reheated to serve when convenient.
Recipe from The Diabetes Cookbook by Barbara Scott Goodman
Vegetable and White Bean Minestrone
Ingredients:
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 celery ribs, chopped
- 2 carrots, peeled and chopped
- 2 garlic cloves, chopped
- 3 cups vegetable broth
- 3 cups water
- 1 (16oz) canned diced tomatoes with liquid
- 2 russet potatoes, peeled and diced
- Pinch of oregano
- 1/2 lb green beans trimmed and cut into 1 inch slices
- 2 cups sliced cabbage
- 1 (15oz can) cannellini or great northern beans, rinsed and drained
- 1/2 cup rigatoni pasta
- 1/2 cup chopped fresh basil
- 1/2 cup chopped fresh parsley
- 1/3 cup freshly grated parmesan cheese
Preparation:
- Heat olive oil in large stockpot over medium heat.
- Add the onion, celery, carrots, and garlic and cook over medium heat, stirring occasionally until the vegetables being to soften.
- Add broth, water, tomatoes, potatoes, and oregano.
- Bring to boil over high heat, reduce the heat to low and cook covered for 10 minutes.
- Add green beans, cabbage beans, and pasta.
- Simmer uncovered over medium heat for about 15 minutes.
- Stir in the basil and parsley and season with salt and pepper to taste.
- Ladle into bowls and serve with parmesan cheese.
