Tuscan Vegetable Minestrone
Italy
Known as an Italian recipe, with similar versions prepared across other nations.
Ingredients 16 ingredients
- 1/2 c Diced carrots
- 1/2 c Diced zucchini
- 3/4 c Liquid
- Pasta
- 1 tb Minced fresh oregano
- 1/2 c Diced celery
- 1/4 c Dried elbow macaroni (NOTE: I used 1 c. of ditalini; can also use rice)
- 1/2 c Diced peeled baking potato (NOTE: I never peel potatoes!)
- 2 c Home-cooked kidney beans with:
- Cut
- 1 cn (15-oz) kidney beans -or-
- 5 c Vegetable Broth; home-made or store-bought (NOTE: I use 1 can store-bought and make up the difference with water)
- 2 c Diced green cabbage
- 1 c Canned ground tomatoes or diced tomatoes diced finer by hand
- 1/2 c Diced onion
- Salt and pepper
Possible health benefits
General information, not medical advice.
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Carrot
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.
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Celery
High in vitamin K · 29 µg per 100 g, 39% 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 folate · 36 µg per 100 g, 18% 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
Source of protein · 0.7 g per 100 g, 20% 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.
Nutrients per 100 g of “Celery, 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.
- 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.
- 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
Chef Wood
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- Here is the recipe from "Everyday cooking with Dr. Dean Ornish," at p.69. I have made this many times, and it is always a hit with everyone. You can use other beans (white, pinto, etc.) and other vegetables in season. The recipe says it "serves 4" but I served 6 last night and had a couple of portions leftover!!!! This is also made very quickly if you use canned or already cooked beans, and cut the veggies small for quicker cooking, so it's great for mid-week dinners. Mangia!
- In a large pot, combine cabbage, onion, carrots, celery, potato, tomatoes, and vegetable broth. Bring to a simmer over moderate heat. Cover, adjust heat to maintain a simmer, and cook until vegetables are half done, about 15 minutes. Add zucchini, beans with their juice, and macaroni. Cover and simmer until vegetables are tender and pasta is al dente, about 15 minutes. Add oregano. Season to taste with salt & pepper.
- Serving size: 1.75 c., Calories: 184, Fat: 0.9 g, Cholesterol: 0 mg.
- fatfree digest V96 #224
- From the Fatfree Vegetarian recipe list. Downloaded from Glen's MM Recipe Archive, http://www.erols.com/hosey.
Plating
Cookware for this recipe
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Large pot
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Chef's knife
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Cutting board
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Vegetable peeler