Summer Minestrone Soup

This soup, much like my Antioxidant Soup, was created as a way to use up a bunch of different vegetables.

Durning the peak of the Spring CSA season It is very difficult for my husband and I to eat everything that we get each week.  That is saying a lot because we eat quite a few vegetables daily in our house.

I wasn’t sure exactly what ingredient to focus on in this soup because so many of the ingredients contain cancer-fighting antioxidants and cartinoids like beta carotene and lycopene.  It also is full of vitamins(vitamin K, calcium, vitamin C, vitamin D, folate), minerals,  and fiber.  It also contains sulphoraphane from the Kale.

Summer Minestrone Soup

Adapted from Martha Stewarts Minestrone Soup Recipe

Serves 4-6

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 medium onion, chopped
  • 2 cup matchstick carrots, or 2 carrots peeled and diced
  • 1 large celery stalk, diced
  • 1/4 teaspoon red-pepper flakes
  • 1 teaspoon minced fresh rosemary, or 1/4 teaspoon dried
  • Coarse salt and ground pepper
  • 1 can (14.5 ounces) diced tomatoes
  • 5- 6 new potatoes, halfed or quartered depending on size
  • 5-6 leaves red kale, tough stems removed and sliced into 1 inche peices
  • 1 yellow squash, cut into 1 inch pieces
  • 2 small zuchinni, diced into 1 inch pieces.
  • 1 can (15 ounces) cannellini beans, rinsed and drained (low sodium if you have them)
  • 1/2 pound green beans, trimmed and cut into 1-inch pieces
  • 2 garlic clove, minced (optional)
  • 3/4 cup grated Parmesan, for serving

Directions

  1. In a large pot, over medium heat add the oil.  Then add the chopped onions, carrots, celery, red-pepper flakes, rosemary, salt, and pepper. Cook, stirring occasionally for about 5 minutes.
  2. Add the canned tomatoes cook for about 1 minute, then add potato, cannellini beans, and 7 cups water; bring to a boil. Stir in green beans.
  3. Reduce to a simmer, and cook until all the vegetables are tender, about 15 minutes. Add the kale and cook for about 5 minutes more.  Season with salt and pepper.  Add minced garlic.
  4.  Serve sprinkled with Parmesan cheese.

 

09. June 2012 by admin
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