October 2012: Three Bean Minestrone

A guest post by Nurture
This is a Nurture recipe was developed jointly with Kim Seiden and Megan Collins. This is a great hearty meal for those increasingly cool days of fall. We’ve served this during several Family Program all to great reviews. We hope your family will enjoy it as well!



3 Tablespoons canola or olive oil
1 Spanish (sweet) onion, chopped
3 medium carrots, chopped
3 stalks celery, chopped
3 garlic cloves, chopped
1 large zucchini, diced
10 oz frozen spinach
4 cups low sodium chicken stock
4 cups water
1 – 15oz can low sodium red kidney beans, drained and rinsed
1 – 15oz can low sodium while beans, drained and rinsed
1 – 15oz can low sodium chickpeas, drained and rinsed
1 – 15oz can diced tomato, with juice
1 Tablespoon Italian seasoning
Pepper to taste
2/3 cup grated parmesan cheese
4 oz small whole wheat pasta (orzo, macaroni, mini shells, etc)


Directions:  Turn slow cooker to high, heat with oil, and “sauté” the onion, carrot, celery, and garlic for 30-60 minutes (optional, for those who like onions a little more tender).  Add the rest of the ingredients, except for the pasta and cheese, and cook on low for 8 hours (or 4 on high).  One hour before serving, add the orzo and Parmesan cheese.  Enjoy!

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