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!

 

 Ingredients:

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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