SOUP Sunday MINESTRONE grain vegetable soup Recipe


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60 mins (prep 15, cooking 45)
37 ingredients
8 servings
An ever so flavourful bowl of healthy greatness! Open your fridge's veggie drawer and see what personality is transformed into this very hearty vegetable grain soup! If you follow this recipe to the letter...it will come out perfectly every time. If you do not have every single ingredient on the list...no worry either...just improvise with a few similar substitutes...and you'll create your own successful signature minestrone! Unbeatable comforting warmth. Healthful goodness in every spoon;o)

Categories:  italian , kid-friendly ,
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Ingredients

  • ( american / metric measures)
  • >>>soup base<<<
  • . about 12 cups (3 litres) of water in total
  • . 2 organic bouillon cubes (beef or chicken)
  • . 3 cups (700ml ) italian tomatoes (purã©e)
  • . 1/2 cup (100gr) organic green lentils
  • . 1/2 cup (100 gr) organic brown 'basmati' rice
  • . 1/2 cup (100 gr) organic millet grain
  • >>>vegetables<<< also interchangeable with your favourites
  • . 1 medium chopped onion (spanish preferred)
  • . 1 medium finely chopped leek (optional)
  • . 1/2 a small cubed rutabaga (optional)
  • . 2 medium cubed carrots
  • . 1 very small chopped fennel (optional)
  • . 2 medium chopped celery stalks
  • . 3 small chopped zucchini (middle part carved out...except for the 'lebanese - baladi' kind)
  • . 1 cup (240gr) of mashed butternut or buttercup squash *
  • . 1 tsp. (5ml) of minced garlic (1 big clove)
  • >>seasoning<< (i prepare this part a little ahead of time in a tiny bowl)
  • 2 tsp. (10ml) of sea salt,
  • 1 tsp. (5ml) garlic powder
  • 1/4 tsp. (1ml) each of and the following dried herbs: basil, garlic powder, marjoram, mint, oregano, rosemary, sage, tarragon. lastly...a pinch of cayenne pepper (optional)
  • >>>note: don't be concerned if you have only some of the above...be creative! these are herbs that i always hold in my pantry and use quite frequently to enhance all my meals.
  • >>garnishing:
  • . olive oil (extra virgin)
  • . parmeggiano reggiano grated cheese
  • >>>* about roasted and mashed butternut squash: pre-roast the squash...mash it...use what you need and freeze the rest [usually about 1 cup (250ml) servings]. place oven rack at bottom level and pre-heat the oven to 375f/190c/gas 5. slice the squash in the middle and lengthwise for the long squashes. gut out the seeds and discard. place each half...flesh down on a parchment covered cookie sheet. poke a few holes everywhere with the point of your knife. bake in the oven for about 30-45 minutes depending on the initial size of the squash. take squash out of the oven and get ready to peel when it has reached a manageable handling temperature. mash the squash and use for the recipe and store the rest for future recipes.

Nutrition

Serving Size (0.38 g)
Servings 8
Amount per Serving
Calories 0.0 Calories from Fat 0.0
% Daily Value *
Total Fat 0.0g 0.0%
Saturated Fat 0.0g 0.0%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 0.0mg 0.0%
Total Carbohydrate 0.0g 0.0%
Dietary Fiber 0.0 g 0.0%
Sugars 0.0 g %
Protein 0.0g 0.0%
Vitamin A 0.0IU% Vitamin C 0.0mg%
Calcium 0.0mg% Iron 0.0mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
chopped onion, finely chopped leek, , , cubed rutabaga, small, , cubed carrots, , small, , chopped celery, , chopped zucchini, small, , , , , mashed
 

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