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Minestrone with Endive & Pepperoni

:  September/October 2009

Your rating: None Average: 4.2 (54 votes)

Considering that this minestrone soup incorporates mostly frozen vegetables, it is remarkably savory and aromatic. Look for frozen soup or stew vegetables with potatoes, carrots, celery and onion in the mix to give the soup the best flavor. Although pepperoni isn’t traditionally part of minestrone soup, you’ll find it’s a great shortcut to add spicy, complex flavor.


READER'S COMMENT:
"Healthy! I used fresh carrots, potatoes, celery and onion (not frozen). I also could not find lima bean in my grocery store and substituted frozen edamame. I used swiss chard too. I used low fat pepperoni. "
Minestrone with Endive & Pepperoni Recipe

Makes: 6 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup chopped fresh or frozen (thawed) bell peppers, any color
  • 5 cups reduced-sodium beef broth
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 2/3 cup whole-wheat elbow noodles or other small pasta
  • 1 pound frozen mixed soup (or stew) vegetables (including potatoes, carrots, celery, onion), thawed, chopped
  • 1 cup frozen baby lima beans, thawed
  • 1 15-ounce can diced tomatoes with garlic and onion
  • 1/2 cup diced pepperoni
  • 3 cups lightly packed coarsely chopped curly endive or chard, tough stems removed
  • Freshly ground pepper to taste
  • Freshly grated Parmesan cheese for garnish

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Preparation

  1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add bell peppers and cook, stirring, for 3 minutes. Add broth, oregano and thyme; bring to a rolling boil over high heat. Add pasta and cook for 3 minutes less than the package directions.
  2. Add mixed soup (or stew) vegetables and lima beans. Bring to a boil over medium-high heat; boil until the vegetables are almost tender, about 3 minutes. Stir in tomatoes, pepperoni and endive (or chard); return to a boil. Adjust the heat and simmer until the endive (or chard) is just tender, about 5 minutes. Season with pepper and garnish with Parmesan, if desired.

Nutrition

Per serving: 213 calories; 7 g fat ( 2 g sat , 3 g mono ); 14 mg cholesterol; 28 g carbohydrates; 9 g protein; 5 g fiber; 721 mg sodium; 352 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (30% dv)

Carbohydrate Servings: 1 1/2

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


More From EatingWell

Recipe Categories

Ethnic/Regional
American
Italian
Mediterranean
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Budget
Comfort foods
Quick (total 30 min. or less)
Type of Dish
Main dish, Other
Soups/stews
Publication
September/October 2009
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