Autumn Minestrone

As demonstrated in the “Autumn Harvest” episode of Live It – September 2017

Watch the episode here.

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Ingredients

• 2 medium carrots, diced
• 1 medium yellow onion, diced
• 1 Tbsp olive oil
• 3 garlic cloves, minced
• 6 cups low sodium vegetable broth
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 2 ½ cups diced Yukon gold potatoes
• 2 ½ cups diced butternut squash
• 1 medium zucchini, sliced into half moons\
• 1 tsp dried rosemary or oregano (1 Tbsp if fresh)
• 1 tsp dried thyme (1 Tbsp if fresh)
• 2 bay leaves (optional)
• cup dry whole grain pasta
• 2 cups packed chopped kale (thick stems removed)
• 1 can (14.5 oz) red or white kidney beans, drained & rinsed
• Fresh grated parmesan cheese (optional)
• Salt & pepper to taste

Instructions

1. Heat olive oil in a large pot over medium-high heat.
2. Add onion and carrot, sauté about 3 minutes.
3. Add garlic and sauté 1 minute longer.
4. Add vegetable broth, tomatoes, potatoes, squash, zucchini and herbs.
5. Bring to a boil, reduce heat to medium-low and simmer until vegetables are nearly tender, about 10 minutes.
6. Stir in pasta, kale and beans and simmer another 10 minutes until pasta and kale are tender.
7. Remove bay leaves, if using, and season to taste with salt and pepper.
8. Serve warm with a sprinkle of parmesan cheese on top.

Nutrition Facts

Amount per serving
Serving size is ⅛ recipe

Calories  202.7
Total Fat  3.1 g
Saturated Fat  0.9 g
Polyunsaturated Fat  0.3 g
Monounsaturated Fat  1.7 g
Cholesterol  2.7 mg
Sodium  334.0 mg
Potassium  699.6 mg
Total Carbohydrate  38.3 g
Dietary Fiber  9.6 g
Sugars  8.3 g
Protein  7.5 g
Vitamin A  131.9 %
Vitamin B-6  14.4 %
Vitamin C  37.1 %
Calcium  14.0 %
Copper  6.7 %
Folate  7.6 %
Iron  12.2 %
Magnesium  10.0 %
Manganese  13.9 %
Niacin  7.0 %
Phosphorus  9.3 %
Thiamin  7.6 %

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.