On Amy's Table: Ellie Krieger's Minestrone Soup from Small Changes, Big Results

September 14, 2019

 

Ellie Krieger has good news for those who want to look better, feel better and live happier, more fulfilling lives: You don’t have to overhaul your entire lifestyle, torture your body or subject yourself to the latest fad diet to achieve your best self. She's dishing up lots of fresh inspiration in Small Changes, Big Results.

 

A cup of this chunky soup at the start of a meal just may be a perfect appetite appeaser. A bowl of it with some whole-grain bread and a salad makes a hearty meal.

 

2 tablespoons olive oil

1 large onion, diced

2 garlic cloves, minced

4 carrots, diced

2 stalks celery, diced

½ teaspoon dried basil

1/2  teaspoon dried oregano

28-ounce can of crushed tomatoes

48-ounce can of low-sodium chicken broth or vegetable broth

1 cup canned kidney beans, preferably low-sodium, drained and rinsed

¾ cup elbow macaroni or other small pasta, such as shells or orzo

Salt and freshly ground pepper to taste

Grated Parmesan cheese (optional)

 

1. Heat the oil in a large stockpot over a medium flame. Add the onion and cook until soft, about 5 minutes. Lower the heat to low-medium. Add the garlic, carrots, and celery, and cook for about 10 minutes more, or until the vegetables are tender, stirring occasionally. Add a bit of water if the mixture gets too dry while cooking. Add the basil and oregano, and stir to combine.

 

2. Add the tomatoes and chicken broth, and bring to a boil. Lower the heat to low-medium, add the beans and macaroni, and let simmer for 15 minutes. Season with salt and pepper to taste. Garnish with a sprinkle of Parmesan cheese if desired.

 

Calories 238; Fat 6.9 g; (Sat 1.5 g, Mono 3.6 g, Poly .9 g); Protein 10.3 g; Carb 36.8 g; Fiber 7.8 g; Chol 3.8 mg; Sodium 455 mg

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