Eating Healthy Blog

Quick Fall Minestrone

Quick Fall Minestrone

Fall produce, with its powerful flavor and heartiness, is a frequent presence in comfort-food recipes. Butternut squash, potatoes, kale, and carrot make this soup soul-warming, and pasta and white beans give it traditional Italian flavor.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 6 cups vegetable broth
  • 2 1/2 cups (3/4-inch) cubed peeled butternut squash
  • 2 1/2 cups (3/4-inch) cubed peeled baking potato
  • 1 cup (1-inch) cut green beans (about 1/4 pound)
  • 1/2 cup diced carrot
  • 1 teaspoon dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 4 cups chopped kale
  • 1/2 cup uncooked orzo (rice-shaped pasta)
  • 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese

Preparation

Heat the oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 2 1/2 minutes or until tender. Add broth and the next 7 ingredients (broth through salt); bring to a boil. Reduce heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5 minutes or until orzo is done and vegetables are tender. Sprinkle with cheese.

Nutritional Information

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

Amount per serving

  • Calories: 212
  • Calories from fat: 21%
  • Fat: 5g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 1.2g
  • Protein: 9.6g
  • Carbohydrate: 36g
  • Fiber: 3.9g
  • Cholesterol: 5mg
  • Iron: 1.9mg
  • Sodium: 961mg
  • Calcium: 164mg

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