Soybean Minestrone

Each region of Italy, not to mention every household, has its own version of vegetable soup. Loaded with garlic and pasta, mine takes its inspiration from southern Italy. I have substituted soybeans for the usual white beans, which gives the soup more texture and higher protein value.

Preparation facts

Cooking Time: 40 minutes

Prep Time: 30 minutes

Total Time: 1 hr 10 min

Yield: 6 servings

Ingredients

2 Tbs (30mL) olive oil

1 medium onion, chopped

2 celery stalks, chopped

1 leek, white and tender green parts, chopped

3 garlic cloves, chopped

3 Roma tomatoes, coarsely chopped

8 cups (1.9L) vegetable stock

2 sprigs fresh oregano, stems removed

1 packet (10 oz. or 285g) frozen peas

1 can (14 oz. or 400g) cooked soybeans

8 oz (230g) small elbow pasta

6 fresh basil leaves, shredded

Salt and pepper to taste (sea salt if on a corn-free diet*)

Directions

Heat the oil in a skillet over medium and sauté the onions, celery, and leek for 5 minutes. Add the garlic and sauté for an additional 30 seconds.

Add the tomatoes, vegetable stock, oregano, peas and soybeans, and simmer for 15 minutes.

Add the pasta, salt, and pepper and continue to cook for 20 minutes. Stir in the basil and serve immediately.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition facts

Serving Size 1 serving

Calories 431

Calories from Fat 112 (26%)

% Daily Value*

19%Total Fat 13g

11%Saturated Fat 2.3g

Polyunsaturated Fat 3.5g

Monounsaturated Fat 6.1g

3%Cholesterol 10mg

28%Sodium 677mg

23%Potassium 817mg

19%Total Carbohydrate 57g

29%Dietary Fiber 7.3g

Sugars 12g

Sugar Alcohols 0g

47%Protein 23g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.