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Winter Minestrone Soup

What you need

1 (15 ounce) can kidney beans, drained and rinsed
1 cup peeled and diced carrots
1 cup diced celery
2 tablespoons extra virgin olive oil
2 teaspoons ground fennel seed
1/2 cup chopped fresh parsley
6 garlic cloves, grated on a microplane (This is the one Joe tucked in my stocking at Christmas…I love it!)
1 1/2 cups chopped onions
2 teaspoons dried oregano
1 cup peeled and diced parsnips
1/4 teaspoon dried red pepper flakes
1 fresh rosemary sprig
1 teaspoon salt
1 1/2 cups peeled and diced sweet potatoes
3 cups diced tomatoes in juice
3 – 4 cups of water

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How to do it

1. Heat the olive oil over medium low heat and cook the onions for 5 – 8 minutes until they start to get tender.

2. Add the celery and garlic and cook for 5 more minutes until the celery is soft, stirring occasionally.

3. Add the carrots and parsnips, cover, and continue to cook for 10 minutes, stirring frequently.

4. Add the sweet potatoes, ground fennel, oregano, red pepper flakes, and rosemary and cook for several more minutes.

5. Add the tomatoes and water. Stir, cover and simmer until all the vegetables are tender, about 25 minutes. Stir in the beans and parsley and heat through, about 5 – 10 minutes.

6. Serve hot topped with grated Parmesan cheese (optional).

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Nutrition

Calories
164.85cal ( 8.24% of daily need)
Fat
4.24g ( 6.52% of daily need)
Saturated Fat
0.61g ( 3.84% of daily need)
Carbohydrates
28.7g ( 9.57% of daily need)
Sugar
9.07g ( 10.08% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
590.43mg ( 25.67% of daily need)
Protein
5.77g ( 11.55% of daily need)
Vitamin A
6803.08IU ( 136.06% of daily need)
Vitamin K
83.82µg ( 79.83% of daily need)
Manganese
0.65mg ( 32.62% of daily need)
Fiber
7.84g ( 31.34% of daily need)
Vitamin C
21.38mg ( 25.92% of daily need)
Potassium
718.36mg ( 20.52% of daily need)
Copper
0.36mg ( 17.91% of daily need)
Vitamin B6
0.35mg ( 17.52% of daily need)
Iron
2.79mg ( 15.49% of daily need)
Folate
59.53µg ( 14.88% of daily need)
Vitamin E
2.23mg ( 14.83% of daily need)
Magnesium
57.83mg ( 14.46% of daily need)
Phosphorus
134.58mg ( 13.46% of daily need)
Vitamin B1
0.2mg ( 13.01% of daily need)
Calcium
102.88mg ( 10.29% of daily need)
Vitamin B3
1.96mg ( 9.8% of daily need)
Vitamin B2
0.14mg ( 8.3% of daily need)
Vitamin B5
0.76mg ( 7.6% of daily need)
Zinc
0.96mg ( 6.39% of daily need)
Selenium
2.14µg ( 3.06% of daily need)

Breakdown

Proteins
13.12%
Fat
21.68%
Carbs
65.2%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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