Hearty Meatless Minestrone Recipe

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

1 large onion, chopped
3 tbsp olive oil
2 celery ribs, chopped
2 medium carrots, chopped
1 cup chopped cabbage
1 medium green pepper, chopped
1 medium zucchini, chopped
6 garlic cloves, minced
3-1/2 cups water
2 cans (14-1/2 oz each) diced tomatoes, undrained
1 can (15 oz) garbanzo beans or chickpeas, rinsed and drained
1 can (15 oz) tomato puree
1 can (8 oz) tomato sauce
3 tbsp dried parsley flakes
2 tsp dried basil
2 tsp dried oregano
1 tsp salt
1/2 tsp pepper
1/4 tsp cayenne pepper
1/2 cup small pasta shells
fresh basil leaves and shaved parmesan cheese , optional

Directions:

In a Dutch oven, saute onion in oil for 2 minutes. Add the celery, carrots, cabbage, green pepper, zucchini and garlic; saute 3 minutes longer. Stir in the water, tomatoes, beans, tomato puree, tomato sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
Stir in pasta; cook 12-15 minutes longer or until tender. Garnish each serving with basil and cheese if desired. Yield: 8 servings (3 quarts).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	94.37 Kcal (395 kJ)
Calories from fat	49.91 Kcal
		% Daily Value*
Total Fat	5.55g	9%
Sodium	383.22mg	16%
Potassium	279.43mg	6%
Total Carbs	10.12g	3%
Sugars	3.68g	15%
Dietary Fiber	3.04g	12%
Protein	2.03g	4%
Vitamin C	22.5mg	37%
Vitamin A	0.2mg	5%
Iron	0.7mg	4%
Calcium	57.9mg	6%

Amount Per 100 g
Calories	45.31 Kcal (190 kJ)
Calories from fat	23.97 Kcal
		% Daily Value*
Total Fat	2.66g	9%
Sodium	184.01mg	16%
Potassium	134.17mg	6%
Total Carbs	4.86g	3%
Sugars	1.77g	15%
Dietary Fiber	1.46g	12%
Protein	0.98g	4%
Vitamin C	10.8mg	37%
Vitamin A	0.1mg	5%
Iron	0.3mg	4%
Calcium	27.8mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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