Spring Vegetable and Chickpea Minestrone- (serves 8)
Spring Vegetable and Chickpea Minestrone- (serves 8)
  • prep: 15 min
  • cook: 45 min
  • total: 1 hr
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  • servings:
  • Summary

    Spring Minestrone with Chickpeas- (serves 8)

    Ingredients

    • Spring Vegetable and Chickpea Minestrone- (serves 8)
    • 2 tablespoons olive oil
    • 1 medium onion - diced
    • 1 cup chopped fennel bulb or celery
    • 5 garlic cloves - minced
    • 4 cups flavorful stock - chicken or veggie
    • 4 cups water
    • 1 teaspoon salt
    • ¼ teaspoon cayenne
    • 1 teaspoon coriander
    • 2 cups soaked garbanzo beans (1 cup dry, soaked in water over night, or use canned)
    • 4 ounces pasta (like little elbows, orzo, mini shells, penne)
    • 4 cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauliflower)
    • 1 cup chopped scallions
    • ¼ cup fresh tarragon
    • 1-2 tablespoons lemon juice, more to taste
    • garnish options: finely grated Romano cheese, dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons made in a skillet, fresh herbs

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 372 % Daily Value *
    • Total Fat: 14 g 21.42%
    • Saturated Fat: 3 g 14.78%
    • Trans Fat: 0 g %
    • Cholesterol: 78 mg 26.13%
    • Sodium: 706 mg 29.41%
    • Calcium: 133 mg 13.31%
    • Potassium: 729 mg 20.84%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 24.1%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 27 g %
    • Dietary Fiber: 7 g 28.39%
    • Sugar: 4 g
    • Protein: 35 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 20.17%
    • Vitamin C 27.6%
    • Vitamin D 1.17%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq

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