Classic Italian Minestrone

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Classic Italian Minestrone

 

Recipe By : The Mediterranean Vegan Kitchen, Donna Klein, page 55

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Potatoes

Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup dried white beans

such as cannellini or Great Northern

OR navy or borlotti beans -- (cranberry)

soaked overnight in 3 cups water -- drained

8 cups vegetable broth

preferably Basic Vegetable Broth

(see separate recipe)

OR low-sodium canned

1/4 cup extra-virgin olive oil

2 medium chopped onions

(about 6 ounces each)

4 ounces chopped carrots -- (about 2 small)

2 stalks celery -- chopped

4 large garlic clove -- finely chopped

2 pounds plum tomatoes -- chopped

all the juices included

OR 28-ounces canned whole plum tomatoes -- drained

and chopped

juices reserved

1/2 teaspoon dried thyme leaves

1/4 teaspoon ground sage

2 bay leaves

Salt and freshly ground black pepper -- to taste

8 ounces potatoes -- peeled

and cut into 3/4-inch cubes

4 ounces green beans -- trimmed

and cut into 1/2-inch pieces

2 cups shredded green cabbage

1/2 cup uncooked elbow macaroni

OR other similar small pasta

2 small zucchini

(about 4 ounces each)

quartered lengthwise

then cut into 1/2-inch pieces

2 ounces spinach

stemmed and shredded

(about 2 packed cups)

1/4 cup finely chopped flat-leaf parsley

 

MAKES 8 SERVINGS

 

Italian minestrone is truly the king of Mediterranean vegetable soups, a

grand assortment of seasonal vegetables, beans, and pasta resulting in a

perfect balance of complex carbohydrates and protein. The following recipe

is essentially an assimilation of many I've collected over the years, and

includes my favorite vegetables that are generally available

year-round. But the possibilities are virtually endless, so feel free to

add your own favorites, so long as the more delicate vegetables (tiny peas

and pencil-thin asparagus tips) are added toward the end, while the

stronger flavored vegetables (turnips and broccoli) are cooked separately,

then also added toward the end. I've purposely supplied a recipe serving

eight so that leftovers would be available for Tuscan Bread Soup with

Vegetables and Beans (see separate recipe), but the recipe can easily be

halved, if you prefer.

 

In a large saucepan or medium stockpot, bring the drained soaked beans and

4 cups of the broth to a boil over medium-high heat. Reduce the heat,

cover, and simmer gently until the beans are tender but not falling apart,

45 minutes to 1 hour, depending on the maturity of the beans. Remove from

the heat and set aside in the cooking liquid.

 

In a large stockpot, heat the oil over medium-low heat. Add the onions,

carrots, and celery and cook, stirring occasionally, until the vegetables

are softened, about 10 minutes. Add the garlic and increase the heat to

medium; cook, stirring, for 2 minutes. Add the remaining broth, tomatoes

and their juices, thyme, sage, bay leaves, salt, and pepper; bring to a

boil over high heat. Reduce the heat, cover, and simmer gently for 20 minutes.

 

Add the potatoes, green beans, cabbage, and pasta, stirring well to

combine. Bring to a boil over high heat. Reduce the heat, cover, and

simmer gently for 10 minutes. Add the zucchini and spinach, stirring well

to combine. Cover, adjust the heat to maintain a gentle simmer, and cook

for 5 minutes. Add the beans and their cooking liquid, and the parsley

stirring well to combine. Cover, adjust the heat to maintain a gentle

simmer, and cook, stirring occasionally, until the pasta and vegetables are

tender and the beans are heated through, 5 to 10 minutes. Serve hot.

 

Advance Preparation: The soaked beans can be cooked in the broth up to two

days ahead of time and refrigerated in their liquid. The soup can be held,

covered, over very low heat for up to one hour before serving; decrease the

pasta's initial cooking time, adding it about five minutes after the

potatoes, green beans, and cabbage. The soup can be stored, covered, in

the refrigerator for up to two days, but the pasta will become a bit

soggy. You will probably need to add more broth or water to the

soup. Reheat over low heat. If you like, cook the pasta separately and

add it shortly before serving.

 

Variations: For a Milanese rendition, substitute 1/2 cup of arborio rice

for the pasta. For a Spanish-style vegetable soup, use rice instead of the

pasta, and add a diced roasted red bell pepper and a pinch or two of cayenne.

 

Omit the pasta or rice altogether, especially if the soup is to be used in

Tuscan Bread Soup with Vegetables and Beans, where it is typically left out.

 

Per Serving: Calories 289 , Protein 21 g, Total Fat 8 g, Saturated Fat 1 g,

Cholesterol 0 mg, Carbohydrate 38 g, Dietary Fiber 12 g, Sodium 561 mg

 

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