Dietitian’s Recipe of the Week: Winter Minestrone

   

Serves 6

Ingredients

            2tbsp olive oil                            2 celery stalks, chopped

            2 carrots, chopped                   2 cup Swiss chard, chopped

            1 sweet potato, cubed             15oz can cannellini beans, rinsed and drained

            1 onion, chopped                      2 garlic cloves, minced

            14.5 oz can diced tomatoes    2, 14oz can low-sodium organic vegetable broth

            2 fresh rosemary sprits            ¼ cup flat leaf parsley, chopped

            Parmesan cheese, grated       Salt and pepper to taste

Directions

Heat oil over medium heat in a Dutch oven. Add onions, carrots, potato, celery, and garlic and cook for 10 minutes, stirring frequently. Add Swiss chard, salt and pepper and cook for 2minutes. Stir in tomatos and rosemary sprig. Bring mixture to a boil, and then reduce to a simmer and cook for another 10minutes. Meanwhile, blend ¾ of the beans with ½ cup of broth in a food processor or blender. Add pureed beans and remaining broth to the vegetable mixture and simmer for about 15minutes. Stir in the remaining beans and parsley. Discard rosemary stems and season with salt and pepper to taste. Serve soup with grated parmesan cheese on top.

Nutrition facts (per serving): 270calories, 5g fat, 34g carbohydrate, 7.5g fiber, 9g protein