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Recipes
Soup
Pesto Minestrone
Serves 8
Two and one half 5 A Day servings
Source: Produce for Better Health
Ingredients
2 cups Cauliflower (2 small heads), coarsley chopped
1 1/2 cups Zucchini (1-2 medium), chopped
3 cans (14.5 oz) Chicken broth, reduced sodium
1 16 oz can Tomatoes, diced, drained
1 cup Elbow macaroni or small pasta shells
3 cup Kidney beans or blackeyes, drained and rinsed (1 cup dry makes 3
cups cooked) or 2 cans (15 oz each)
1 cup Carrot (1 medium), sliced
1 cup Onion (1 medium), chopped
2 Tbsp Olive oil (for pesto)
2 Garlic cloves (for pesto)
1 cup Basil leaves, fresh, loosely packed OR (for pesto)
1 cup Italian parsley plus 1 t dried basil leaves (for pesto)
1 Tbsp Water
In a 5-6 quart saucepan bring to boil 1/2 cup water, tomatoes,
cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes
or until vegetables are tender. Add zucchini, beans, broth and pasta.
Return to a boil, reduce heat and simmer uncovered 10 minutes. Meanwhile
put all pesto ingredients in food processor or blender and process until
very finely chopped. Just before serving, remove soup from heat and stir
in pesto.
Nutritional analysis per serving: Calories 218, Fat 4g, Calories from
Fat 18%, Cholesterol 0 mg, Fiber 7g, Sodium 270mg.
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