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Celery & Parmesan Minestrone

:  January/February 2012

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This simple healthy minestrone soup recipe cooks in less than 30 minutes and uses celery stalks, leaves and dried celery seed to flavor the delicious Parmesan-laced tomato broth.


Celery & Parmesan Minestrone Recipe

Makes: 6 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

High fiber | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | High potassium | Diabetes appropriate | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 cups diced celery plus 1/2 cup chopped celery leaves, divided
  • 1/2 cup diced onion
  • 1/2 cup diced carrot
  • 1 clove garlic, chopped
  • 1 teaspoon celery seed
  • 1/2 teaspoon freshly ground pepper
  • 4 cups reduced-sodium chicken broth or vegetable broth
  • 1/3 cup whole-wheat orzo or other small pasta
  • 1 15-ounce can diced tomatoes
  • 1 3/4 cups cooked chickpeas or cannellini beans or one 15-ounce can, rinsed
  • 1/4 cup packed grated Parmigiano-Reggiano cheese, plus more for serving

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Preparation

  1. Heat oil in a large saucepan or wide shallow soup pot over medium heat. Add diced celery, onion, carrot, garlic, celery seed and pepper. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes.
  2. Add broth and bring to a boil. Add pasta and cook, uncovered, until tender, 8 to 10 minutes. Add tomatoes, chickpeas (or beans), half the celery leaves and 1/4 cup cheese. Cook over medium heat until steaming-hot, 3 to 5 minutes. Ladle into bowls and garnish with the remaining celery leaves and a light dusting of cheese, if desired.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 199 calories; 7 g fat ( 1 g sat , 4 g mono ); 3 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 10 g protein; 6 g fiber; 562 mg sodium; 579 mg potassium.

Nutrition Bonus: Vitamin A (43% daily value), Folate (28% dv), Vitamin C (18% dv), Potassium (17% dv), Iron (16% dv)

Carbohydrate Servings: 0

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
6
Type of Dish
Soups/stews
Publication
January/February 2012
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