Name: Hearty Minestrone Soup
Yield: 8
Ingredients: 1 medium onion, chopped; 3 medium carrots, chopped; 1 red bell pepper, chopped; 4 cloves garlic, minced; 30 ounces diced tomatoes; 2 tablespoons tomato paste; 2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste; 2 bay leaves; 2 teaspoons dried basil; 2 teaspoons dried oregano; 1/2 teaspoon dried red chili flakes; 1 teaspoon coconut aminos; 1 1/2 cups cooked garbanzo beans or 1 (15 ounce) can low sodium or no-salt-added garbanzo beans, drained; 1 1/2 cups cooked dark red kidney beans or 1 (15 ounce) can low sodium or no-salt-added kidney beans, drained; 1 1/2 cups cooked white beans or 1 (15 ounce can) no-salt-added or low sodium white beans, drained; 10 ounces frozen green beans; 10 ounces frozen corn; 1/2 head green cabbage, thinly sliced; black pepper, to taste

Serves

Ingredients

1 medium onion, chopped

3 medium carrots, chopped

1 red bell pepper, chopped

4 cloves garlic, minced

30 ounces diced tomatoes

2 tablespoons tomato paste

2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste

2 bay leaves

2 teaspoons dried basil

2 teaspoons dried oregano

1/2 teaspoon dried red chili flakes

1 teaspoon coconut aminos

1 1/2 cups cooked garbanzo beans or 1 (15 ounce) can low sodium or no-salt-added garbanzo beans, drained

1 1/2 cups cooked dark red kidney beans or 1 (15 ounce) can low sodium or no-salt-added kidney beans, drained

1 1/2 cups cooked white beans or 1 (15 ounce can) no-salt-added or low sodium white beans, drained

10 ounces frozen green beans

10 ounces frozen corn

1/2 head green cabbage, thinly sliced

black pepper, to taste

Instructions

Place onion, carrots and bell pepper in a large stock pot. Cover with water and bring to a low simmer. Add garlic, tomatoes, tomato paste, MatoZest, bay leaves, basil, oregano, chili flakes, coconut aminos and the three types of beans. Add more water, as needed, until soup is desired consistency. Let simmer on the stove top for at least one hour. Remove bay leaves.

Add the green beans, corn and cabbage to the soup and simmer another 15-20 minutes or until cabbage is wilted. Season with black pepper.

Nutrition Facts

Calories 249, Protein 14 g, Carbohydrates 49 g, Sugars 11 g, Total Fat 1.9 g, Saturated Fat 0.3 g, Cholesterol 0 mg, Sodium 67 mg, Fiber 12.5 g, Beta-Carotene 2657 ug, Vitamin C 72 mg, Calcium 133 mg, Iron 5.3 mg, Folate 197 ug, Magnesium 94 mg, Potassium 1043 mg, Zinc 2 mg, Selenium 3.8 ug

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Hearty Minestrone Soup