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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Serve with gluten-free roll.

 

"To feel safe and warm on a cold wet night, all you really need is soup."
-Laurie Colwin, Author

The refrigerator light goes on...

This soup, as with most soups, is best the second or third day. It is so good and so good for you making a batch in the dead of winter to have for dinner and then a few lunches will make you feel so warm. If you are out of an ingredient, thatís OK. There are plenty of substitutions. Almost any root vegetable will do.

Great Northern Beans

These are often confused for navy beans (which are also called pea beans), but great northern beans are larger, about the size of a small kidney bean. They are related to the navy bean, as well as kidney and pinto beans.

The flavor is mild and they make the perfect vehicle for soups, such as Minestrone, or Boston Baked Beans.

2 ounces dried great northern beans = 192 calories, 0g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 8mg sodium, 0mg cholesterol


 

Minestrone



Servings = 8 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

In order to make this soup within 60 minutes, you should soak the beans overnight the night before you make this. Once made, this soup keeps well for about 4 days in the fridge. Reheat gently.

Note: This recipe is safe for Coumadin (warfarin) users if you leave out the parsley.

Serve with a 2 ounce whole wheat or gluten-free roll.

AND

Serve with Waldorf Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

1 lb great northern beans
2 quarts water
2 tsp olive oil
3 cloves garlic (minced)
2 cups onions (diced)
1/2 lb parsnips (peeled and sliced)
1/2 lb carrots (peeled and sliced)
3 ribs celery (sliced)
4 cups water
Rind (about 3in. x 3in.) Parmiagiano-Reggiano
3 bay leaves
4 cups low sodium chicken or vegetable broth
1 1/2 lbs red potatoes (peeled and cubed)
2 28 ounce cans peeled whole tomatoes (drain and seed tomatoes)
1/2 tsp salt
1 Tbsp (per serving) flat leaf parsley (minced)
1 Tbsp Parmigiano-Reggiano (grated)

Rinse beans thoroughly.

Cover beans with water and allow to soak overnight. Drain and rinse. Place in a stock pot and add two quarts water to cover.

Simmer over medium heat for 30 - 45 minutes until the beans just begin to turn soft. Drain.

While the beans are cooking heat oil in a large stock pot over medium. Add the minced garlic. Cook garlic in oil slowly. Do not allow this to brown or the garlic will become bitter.

Add onion and cook slowly until it just begins to turn soft.

Add the parsnips, carrots and celery and cook over medium-low heat until the vegetables begin to soften.

Cover with the water and chicken stock and add the potatoes and the rind of parmesan. Cook over medium-low heat for about 20 minutes until the potatoes begin to soften.

Add the tomatoes, beans and salt.

Cook for about 20 minutes and remove the rind of parmesan.

Serve each 2 cup serving with 1 tablespoon minced parsley and grated parmesan.

As with most soups this one is best made the day in advance.

Nutrition Facts

Serving size = 1 cup

Servings = 4

.

Amount Per Serving

Calories 405 Calories from Fat 51
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 12%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 7mg 2%
Sodium 569mg 24%
Total Carbohydrates 70g 23%
    Dietary Fiber 18g 71%
    Sugars 12g  
Protein 23g  
Vitamin A 107% Vitamin C 71%
Calcium 33% Iron 36%
Vitamin K 88 mcg Potassium 1935 mg
Magnesium 170 mg