Friday, June 17, 2011

Chunky Minestrone

     For those of you who are old enough to remember the 'I Love Lucy' show, this vegetable soup has more nutrients and goodness packed into every serving than a whole bottle of Vitameatavegamin.  It's colorful, filling and you can easily make it at the campground.  If you toss in a handful of fresh spinach in place of the frozen variety the only ingredient requiring refrigeration is the Parmesan cheese.  You could even use the shaker version from the store shelves or leave it out entirely.  If you are a vegan, substitute the chicken broth with the vegetable kind.  In any event, try this 200 calorie a serving, hearty Minestrone.  Even the hard core meat eaters in your family will feel satisfied.  Next time your neighbor knocks on your door with a basketful of zucchini, remember this wonderful soup from Cooking Light Five Star Recipes; The Best of 10 Years.

Chunky Minestrone
2 tsp olive oil
1 cup chopped onion
1 medium carrot, halved lengthwise and sliced (about 3/4 cup)
1 clove garlic, chopped
1/2 cup long grain rice, uncooked
2 cups water
1 tsp dried Italian seasoning
2 14 1/2 oz. cans whole tomatoes, undrained and roughly chopped
1 10 1/2 oz. can low sodium chicken broth
1 medium zucchini, halved lengthwise and sliced (about 2 cups)
1/4 tsp salt
1/4 tsp pepper
1 15 1/2 oz can cannellini beans, drained
1 10 oz. package frozen, chopped spinach, thawed and drained
2/3 cup freshly grated Parmesan cheese

     Lightly oil or spray 10 or 12 inch dutch oven.
     Heat oil in a Dutch oven over a full spread of coals. Add onion, carrot, and garlic; saute for 5 minutes or until onion is soft and translucent.
     Add rice, water, Italian seasoning, tomatoes, zucchini and chicken broth.  Cover and cook for 20 minutes with as many coals as will fit on the lid to bring it to a boil. 
     Add salt, pepper, beans and chopped spinach.  Cover and cook an additional 15-20 minutes or until rice is cooked and vegetables are tender. 
     Garnish with grated Parmesan.  Serves 4-6.

Saute onion, carrots and garlic

Add rice, tomatoes, water, broth, seasoning and zucchini

Add spinach and beans, cook 15 minutes longer

Colorful, delicious and good for you too

1 comment:

  1. I looooooved the I Love Lucy Shows when I was growing up and yes, I'm old enough to have seen originals (no reruns). The soup looks Deeelish!

    With lots of rain this spring, becoming new grandparents almost 2 weeks ago and a great friend coming from San Diego to visit us... I've not started my venture in outdoor DO cookin'. I hope to very soon and I'll be referring back to your blog and a couple others for support. Sure looks like fun!