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Italian Minestrone

WholeFood.Chef's picture
  Kidney beans/Pinto beans 1 1⁄2 Cup (24 tbs)
  Water 2 Quart
  Unrefined sesame oil/Corn germ oil 2 Tablespoon
  Onions 3
  Garlic 2 Clove (10 gm)
  Celery stalks 3
  Zucchini 4
  Carrots 3
  Swiss chard/Other leafy green vegetables 1 Bunch (100 gm)
  Sea salt 2 Teaspoon
  Tamari soy sauce To Taste
  Grated parmesan cheese 1⁄2 Cup (8 tbs)

Wash beans and soak in the water overnight.
The next day, bring the beans and water to a boil.
Cover and cook until soft, about i hour.
If you are in a hurry, pressure cook the beans without soaking about 45 minutes.
Meanwhile, heat a large skillet.
Add the oil and vegetables in the order listed and saute.
Add the vegetables to the soft cooked beans.
Add the salt and additional water if necessary.
Bring to a boil and cook, uncovered, on medium heat for about 30 minutes until the soup is thick and creamy and the vegetables are tender.
Taste and correct seasoning, adding tamari about 5 minutes before serving.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1887 Calories from Fat 470

% Daily Value*

Total Fat 54 g82.4%

Saturated Fat 16.1 g80.5%

Trans Fat 0 g

Cholesterol 54.9 mg18.3%

Sodium 4649.3 mg193.7%

Total Carbohydrates 266 g88.6%

Dietary Fiber 66.7 g266.7%

Sugars 49.9 g

Protein 106 g211.1%

Vitamin A 782.5% Vitamin C 379.7%

Calcium 131.4% Iron 141.7%

*Based on a 2000 Calorie diet

Italian Minestrone Recipe