Very Vegetable Soup with Walnut-Parmesan Crisps - 29g Carbs, 9g Fiber
From: www.walnuts.org
Color and lightness are the themes in this Italian vegetable soup, which
is a variation on the classic minestrone. If you have access to some ripe
yellow or orange tomatoes, it will look especially beautiful. The vegetables
are quite flexible, so if you can't get your hands on the ones listed below, just substitute something similar.
Servings: 4
Prep Time: 20 min
Cook Time: 15 min
2 Tbsp olive oil
1 medium-sized onion, minced
1 medium-sized stalk celery, minced
1 tsp salt (or to taste)
1 large carrot, diced
About 10 large mushrooms (white or cremini), minced or sliced
A handful or two fresh green beans, trimmed and cut into 1-inch pieces
2 Tbsp minced garlic
1 tsp dried oregano or marjoram OR 1 Tbsp fresh, if available)
6 cups low sodium vegetable broth
2 to 3 stalks ruby chard, chopped (include stems, but keep them separate)
2 small (6-inch) zucchini, diced or sliced
1/2 cup (packed) minced fresh basil leaves
1 (15oz can) navy or pea beans, thoroughly rinsed and drained
Freshly ground black pepper to taste
Lemon wedges
Top with Walnut-Parmesan Crisps (Separate Recipe Below)
1. Heat the olive oil in a soup pot or Dutch oven. Add the onion,
celery, carrot, and 1/2 teaspoon salt, and saute over medium heat
for about 5 minutes.
2. Stir in the mushrooms, green beans, garlic, oregano or marjoram,
and another 1/2 teaspoon salt. Saute for a few minutes more, then
cover and cook over low heat for 15 minutes. Add the chard stalks,
and saute for a minute or two. Add the broth, bring to a boil, then
lower the heat to a simmer. Cover and cook for 10 minutes.
3. Stir in the chard leaves, zucchini, basil, and beans, and add
black pepper to taste. Cover the pot, remove from heat, and let
the soup sit for about 10 minutes before serving. Serve hot,
accompanied by lemon wedges and Walnut-Parmesan Crisps. Encourage
your guests to squeeze some lemon juice into each serving.
Note: This soup keeps for several days and reheats very well, as
long as you don't boil or otherwise overcook it. It also freezes
well if stored in a tightly lidded container.
Servings: 4
Nutrition per Serving:
210 Calories, 7g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0mg Cholesterol, 740mg Sodium, 29g Total Carbs, 9g Dietary Fiber,
8g Protein
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Walnut-Parmesan Crisps - 1g Carbs, 0g Fiber
Servings: 6
Prep Time: 5 min
Cook Time: 2 min
1/3 cup grated Parmesan
1/3 cup coarsely ground (or very minced) walnuts
Nonstick spray (canola or olive oil-based) for the pan
Use this to top Very Vegetable Soup
1. Place a skillet over medium heat and wait about a minute.
2. In the meantime, combine the cheese and nuts in a small bowl.
3. Lightly spray the pan with nonstick spray, then spoon in little
mounds of the mixture (about a tablespoon each) and spread them into
thin circles with the back of the spoon.
4. Cook over medium heat until the cheese has melted and the "cracker"
seems to have solidified (about 2 minutes), then firmly but gently
dislodge with a sturdy metal spatula and flip over to cook on the
second side. Cook until golden and crisp, then remove to a plate.
Serve at any temperature. (These keep really well).
Servings: 6
Nutrition per Serving:
50 Calories, 4g Total Fat, 1g Saturated Fat, 1g Monounsaturated Fat,
2g Polyunsaturated Fat, 0g Trans Fat, 3mg Cholesterol, 76mg Sodium,
1g Total Carbs, 0g Dietary Fiber, 2g Protein
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