Spring Vegetable Minestrone
Unique ingredients like fresh fennel and smoked paprika add excitement to traditional minestrone.
- 1 large onion
- 1 large fennel bulb
- 1 tbsp (15 mL) olive oil
- 6 garlic cloves, pressed
- 2 tsp (10 mL) smoked paprika
- 1 tsp (5 mL) salt, divided
- 3/4 tsp (4 mL) coarsely ground black pepper
- 2 tbsp (30 mL) tomato paste
- 6 cups (1.5 L) beef or vegetable stock
- 1 can (15.5 oz or 398 mL) Great Northern or cannellini beans, drained and rinsed
- 1 can (14.5 oz or 398 mL) diced fire-roasted tomatoes, undrained
- 1 medium yellow squash
- 4 oz (125 g) sugar snap peas, trimmed
- 1/2 cup (125 mL) chopped fresh basil leaves
- Grated fresh Parmesan cheese (optional)
Dice onion and fennel using Santoku Knife. Combine oil, garlic pressed with Garlic Press and paprika in (4-qt./3.8-L) Casserole. Heat over medium-low heat 60-90 seconds or until fragrant. Add onion, fennel, half of the salt and black pepper; cook 5-7 minutes or until tender.
Add tomato paste; stir until combined. Add stock, beans and tomatoes. Bring to a simmer; reduce heat to low and cook 18-20 minutes or until flavors are blended, skimming occasionally using Skimmer.
Meanwhile, dice squash and cut peas on a bias into 1/2-in. (1-cm) pieces. Add squash, peas, basil and remaining salt to Casserole. Cook an additional 4-5 minutes or until peas are crisp-tender. Serve with Parmesan cheese, if desired.
- 12 cups (2.8 L)
8 servings of 1 1/2 cups (375 mL)
Nutrients per serving:
Calories 100, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 14 g, Protein 7 g, Sodium 890 mg, Fiber 5 g
U.S. Diabetic exchanges per serving:
1/2 starch, 2 vegetable (1/2 carb)
To easily dice fennel, cut off the green stems and cut the bulb lengthwise into quarters. Set quarters cut-side down and cut out the core at an angle. Slice quarters lengthwise, then turn and dice them crosswise.
Sugar snap peas contain fibrous strings on the sides. Before preparing this recipe, twist off the bottom stems and pull to remove.