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Sweet Potato Minestrone #2

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Italy

Known as an Italian recipe, with similar versions prepared across other nations.

Ingredients 12 ingredients

  1. 2 1/2 teaspoons dried Italian herb blend
  2. 5 medium garlic cloves -- minced
  3. 28 ounces whole tomatoes with basil -- chopped juices reserved
  4. Salt and ground black pepper
  5. 1 tablespoon canola oil
  6. 6 ounces green beans -- cut
  7. -- into 1-inch pieces (about 1+1/2 cups)
  8. 1 pound sweet potatoes -- peeled and diced
  9. 4 cups vegetable broth
  10. 1 large celery stalk -- chopped
  11. 1 medium onion -- chopped
  12. 4 medium carrots -- peeled and thinly sliced
Contains Celery Read from the ingredients, not verified. Check labels.

Possible health benefits

General information, not medical advice.

  1. Canola oil High in vitamin E · High in vitamin K · High in unsaturated fat · +1

    High in vitamin E · 17 mg per 100 g, 146% of the reference intake per 100 g

    • Vitamin E contributes to the protection of cells from oxidative stress.

    Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet

    High in vitamin K · 71 µg per 100 g, 95% of the reference intake per 100 g

    • Vitamin K contributes to normal blood clotting.
    • Vitamin K contributes to the maintenance of normal bones.

    Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body. NIH fact sheet

    High in unsaturated fat · 91 g per 100 g, 92% of its fatty acids unsaturated

    • Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels [MUFA and PUFA are unsaturated fats].
    • Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels. Oleic acid is an unsaturated fat..

    Source of omega-3 fatty acids (ALA) · 9.1 g per 100 g, at least 0.3 g per 100 g and per 100 kcal

    • ALA contributes to the maintenance of normal blood cholesterol levels. The beneficial effect is obtained with a daily intake of 2 g of ALA.

    The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. NIH fact sheet

    Nutrients per 100 g of “Oil, canola”, USDA FoodData Central.

  2. Green bean High in vitamin K · High in protein · Source of vitamin C · +1

    High in vitamin K · 43 µg per 100 g, 57% of the reference intake per 100 g

    • Vitamin K contributes to normal blood clotting.
    • Vitamin K contributes to the maintenance of normal bones.

    Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body. NIH fact sheet

    High in protein · 1.8 g per 100 g, 24% of the energy from protein

    • Protein contributes to a growth in muscle mass.
    • Protein contributes to the maintenance of muscle mass.
    • Protein contributes to the maintenance of normal bones.

    Source of vitamin C · 12 mg per 100 g, 15% of the reference intake per 100 g

    • Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
    • Vitamin C contributes to normal collagen formation for the normal function of bones.
    • Vitamin C contributes to normal collagen formation for the normal function of cartilage.
    11 more authorised claims
    • Vitamin C contributes to normal collagen formation for the normal function of gums.
    • Vitamin C contributes to normal collagen formation for the normal function of skin.
    • Vitamin C contributes to normal collagen formation for the normal function of teeth.
    • Vitamin C contributes to normal energy-yielding metabolism.
    • Vitamin C contributes to normal functioning of the nervous system.
    • Vitamin C contributes to normal psychological function.
    • Vitamin C contributes to the normal function of the immune system.
    • Vitamin C contributes to the protection of cells from oxidative stress.
    • Vitamin C contributes to the reduction of tiredness and fatigue.
    • Vitamin C contributes to the regeneration of the reduced form of vitamin E.
    • Vitamin C increases iron absorption.

    Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet

    Source of folate · 33 µg per 100 g, 17% of the reference intake per 100 g

    • Folate contributes to maternal tissue growth during pregnancy.
    • Folate contributes to normal amino acid synthesis.
    • Folate contributes to normal blood formation.
    5 more authorised claims
    • Folate contributes to normal homocysteine metabolism.
    • Folate contributes to normal psychological function.
    • Folate contributes to the normal function of the immune system.
    • Folate contributes to the reduction of tiredness and fatigue.
    • Folate has a role in the process of cell division.

    Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. NIH fact sheet

    Nutrients per 100 g of “Beans, snap, green, raw”, USDA FoodData Central.

  3. Carrot High in vitamin A · Source of vitamin K · Source of potassium

    High in vitamin A · 835 µg per 100 g, 104% of the reference intake per 100 g

    • Vitamin A contributes to normal iron metabolism.
    • Vitamin A contributes to the maintenance of normal mucous membranes.
    • Vitamin A contributes to the maintenance of normal skin.
    3 more authorised claims
    • Vitamin A contributes to the maintenance of normal vision.
    • Vitamin A contributes to the normal function of the immune system.
    • Vitamin A has a role in the process of cell specialisation.

    Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, reproduction, and growth and development. NIH fact sheet

    Source of vitamin K · 13 µg per 100 g, 18% of the reference intake per 100 g

    • Vitamin K contributes to normal blood clotting.
    • Vitamin K contributes to the maintenance of normal bones.

    Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body. NIH fact sheet

    Source of potassium · 320 mg per 100 g, 16% of the reference intake per 100 g

    • Potassium contributes to normal functioning of the nervous system.
    • Potassium contributes to normal muscle function.
    • Potassium contributes to the maintenance of normal blood pressure.

    Potassium is a mineral found in many foods. Your body needs potassium for almost everything it does, including proper kidney and heart function, muscle contraction, and nerve transmission. NIH fact sheet

    Nutrients per 100 g of “Carrots, raw”, USDA FoodData Central.

Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).

Cook safely

Keep children and pets away from the hob and the oven, and keep oven gloves and a lid within reach.

  • Hot oil. Never put water on an oil fire: turn off the heat and cover the pan with a lid or a damp tea towel. Pat food dry before it goes into hot oil, and lower it in gently, away from you.
  • Boiling water and steam. Turn pan handles inward, away from the edge of the hob. Lift lids away from you, and pour hot water away from your body: steam burns too.
  • Blending hot liquid. Let it cool a little first, fill the blender no more than a third, and hold the lid down with a folded towel. Start on the lowest speed. A stick blender in the pan is safer.
  • Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.

Method

  1. 1. Heat oil in soup pot over medium-high heat. Add onion, celery, herb blend, a few pinches of salt, and several grinds of pepper. Saute until vegetables soften a bit, about 5 minutes.
  2. 2. Stir in tomatoes and their juices, vegetable broth, sweet potatoes, carrots, green beans, and garlic. Bring to boil, reduce heat, and simmer, stirring occasionally, until vegetables are tender, about 30 minutes. Ladle soup into bowls and serve hot.
  3. (Soup can be covered and refrigerated for up to 2 days. Reheat before serving.)
  4. mg sodium, 406% vitamin A, 117% vitamin C. - estimated by publisher
  5. *Recipe from "Eating for a Healthy Glow," By Victoria Abbott Riccardi in Natural Health Magazine, March 1999. > 3/99

Plating

Cookware for this recipe

  • Frying pan
  • Saucepan
  • Mixing bowl
  • Blender
  • Chef's knife
  • Cutting board
  • Vegetable peeler
  • Wooden spoon
  • Ladle
Source Not stated: saved from a website or mailing list, rights unverified
Credit

Recipe By: Natural Health, March 1999*. Saved from www.eat-lowfat.com (http://www.eat-lowfat.com/recipe/text/e0399-4.txt), file Original-Directories/www.eat-lowfat.com/recipe/text/e0399-4.txt in the Internet Archive item cooking-recipes (https://archive.org/details/cooking-recipes).

What was changed: Read by machine from the mastercook text: title, ingredients and method as written, columns closed up and wrapped lines joined; credit lines kept apart; e-mail addresses removed; an all-capitals title given ordinary capitals. Not rewritten.