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Hearty Minestrone Soup


Hearty Minestrone Soup

Serves: 8

Category: Soups and Stews
Author: Ravenette
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Average Rating: 
Rated by: 43 members

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This hearty and healthful soup is packed with veggies and three kinds of beans. It makes a generous amount so you can coast on the leftovers for several meals.

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Ingredients:

1 medium onion, chopped
3 medium carrots, chopped
1 red bell pepper, chopped
4 cloves garlic, minced
30 ounces diced tomatoes (see note)
2 tablespoons tomato paste (see note)
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 Bragg Liquid 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
1 (10 ounce) package frozen green beans
1 (10 ounce) package 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, Bragg Liquid 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.

Note: Select tomato products packaged in cartons or glass. These materials do not contain BPA.

Calories 248; Protein 14 g; Carbohydrates 49 g; Total Fat 2 g; Saturated Fat 0.3 g; Cholesterol 0 mg; Sodium 71 mg; Fiber 13.1 g; Beta-Carotene 2823 ug; Vitamin C 63 mg; Calcium 132 mg; Iron 4.9 mg; Folate 200 ug; Magnesium 97 mg; Zinc 2 mg; Selenium 3.3 ug

Comments (14):

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Argent

08/26/2007 07:11 AM

Rated this recipe:

Tomatoey deliciousness.

Here are my variations/substitutions:

- 1/2 *large* bunch collard greens (in addition to) 1 bunch swiss chard
- *fresh* green beans (instead of) frozen
- kernels from two ears corn (instead of) 1 10oz pkg frozen corn
- just garbanzo beans; no white or red kidney beans
- no tomato paste
- Mrs. Dash (instead of) VegiZest
- no red chili flakes
- no Bragg's Liquid Aminos

Highly recommended! I will make this again.

ngirl718

05/22/2010 05:29 PM

Rated this recipe:

This soup is so yummy and easy to make, too. The blend of vegetables gives it a lot of flavor. I didn't even have VegiZest or any soup base on hand; instead, I used a 1/4 cup of nutritional yeast. I used fresh basil instead of dried and I also put about six or seven cups of water in it so it wasn't too thick (although it did thicken overnight).
My husband and son loved it, too.
This comment was last edited on 05/22/2010 05:34 PM

livegreen

02/26/2012 04:15 PM

Rated this recipe:

I love it!

Shooperman

02/24/2014 03:01 PM

Rated this recipe:

Do you rinse the beans? I assumed so but it usually says in other recipes. Very good!
This comment was last edited on 02/24/2014 03:03 PM

Wendy F.

02/02/2015 05:17 PM

Rated this recipe:

This was absolutely THE BEST minestrone soup we've had in a long time. Quite easy to make and we ate it all week long! In our long Adirondack winters, this was a real plus. Making it tonight for our week long meal.

Mara

02/02/2016 10:26 PM

Rated this recipe:

Delicious! Wasn't sure if it would have a nice flavor since you add water and not veggie broth, but the flavor was delicious. I didn't have green beans so I added peas and edamame and it came out great.

Schatzie3

02/04/2016 08:40 AM

Rated this recipe:

We thought it was excellent. The only substitutions I made were to use unsalted vegetable stock rather than water and I also added peas instead of green beans. Cooked the base soup for several hours, then added the veggies at the end. Delicious. My husband loved it also.
This comment was last edited on 02/04/2016 08:59 AM

fit4ever

02/04/2016 04:25 PM

Rated this recipe:

Very tasty! Makes a lot which is a good thing because we really enjoyed this soup.

lajanick

12/18/2016 02:40 PM

Rated this recipe:

Delicious! I made this for our first Texas cold snap and it's perfect. Easier and quicker (except for the cooking time) than I thought it would be. It's one of those recipes that is easily tweaked for your own preferences.

Laury

12/02/2017 03:25 PM

Rated this recipe:

I thought it was pretty good but not great. However my SAD eating family LOVED it. I sent every adult (5) home with some leftover soup for lunch the next day and the next day they all RAVED about it. This makes a huge pot and I think it will be fun to play around with this recipe. I have a pot going right now. I had 1/2 bag frozen mixed vegetables hanging around so I threw that in, and also a box of unsalted vegetable stock, which I think took it up a notch. I have to say this recipe is a keeper. Also the long cook time is not necessary. I simmered for 20 minutes, added the green beans and cabbage and simmered 15 more.

This comment was last edited on 12/02/2017 03:27 PM

cdagmar

12/13/2017 01:01 PM

Rated this recipe:

I made this last night for dinner (omitted tomato paste & MatoZest, used frozen yellow & green beans from last year's garden).  Added bean (chickpea) pasta.  So good!  Eating it again right now for lunch.  My SAD eating husband said it's a keeper!

vbpets

02/20/2018 02:28 PM

Rated this recipe:

@Argent You seriously took the time to "replace" frozen with "fresh"? And which beans you elliminated? As if nobody could figure out how to customize to their preferences?

vbpets

02/20/2018 02:31 PM

Rated this recipe:

It's fabulous. I make a huge pot and freeze in serving sizes. I use home made veggie broth at first, then add tomato sauce as I add water as needed. But it's great as is, too. The Matzozest isn't necessary for my tastes.

whoster69

03/25/2019 09:44 PM

Rated this recipe:

I thought this was pretty good.  It has a lot of flavor.  Next time I would replace the garbanzo beans with pintos.  Then it might be a 5 out of 5.