Nourish

Minestrone Soup
Prep time: 20 mins
Cook time: Stovetop 30-40 mins OR
Crockpot LOW for 6-8 hours for on HIGH for 3-4 hours
Serves: 6 (2 cups each)

Tools:
● Cutting boards
● Chef Knives
● Can openers
● Vegetable peelers
● Stirring Spoon
● Measuring cups and spoons
● Pot or crockpot
Ingredients:
● 2 tablespoons olive oil
● 1 small onion, diced
● 2 large carrots, chopped
● 2 stalks of celery, chopped
● 4 cloves garlic, minced
● 1 28 oz. can diced tomatoes - Choose a low sodium version
● 1 15 oz. cans chickpeas, drained and rinsed- Cut down sodium by 30% by rinsing your canned
beans
● 1 teaspoon dried thyme
● 1 teaspoon dried basil
● 2 bay leaves
● 6 cups of veggie stock or a mixture of water and stock! - Choose a Low Sodium version
● 1 cup zucchini, chopped
● 6 oz. dry small pasta such as orzo or macaroni - Choose a whole wheat pasta
● Add extra veggies on hand such as chopped kale, frozen spinach, green beans, etc.

4/7/22
Garnish
● Parmesan cheese or any hard cheese!
● Minced fresh parsley
● Red pepper flakes

Method:
Stovetop-
Heat the oil in a large pot over medium heat. Add the onion, carrots, celery and cook, stirring occasionally, for 8-10
minutes, until the vegetables begin to soften.
Add the garlic, tomatoes, chickpeas, herbs, and broth. Cover and simmer for 15-20 minutes.
Stir in the zucchini and the pasta and cook, uncovered, for 10-15 more minutes, until the pasta is cooked through.

Crockpot-
In a slow cooker, combine olive oil, onion, garlic, carrots, celery, tomatoes, thyme, basil, bay leaves, chickpeas and
broth. Cover and cook on LOW for 6-8 hours or on HIGH for 3-4 hours.
30 min before the soup is done cooking add zucchini and pasta. Cover and cook on high until pasta is tender.

Garnish-
Top with grated cheese, parsley, and/or red pepper flakes, if desired.

Note: Additional veggies would be great - spinach, green beans, etc. - check your fridge to see what you have on hand.
Also, the cheese is quite salty, so salt is not added to this recipe.

The Price is Right The nutrients are right

Minestrone Soup Facts include healthy substitutions
2 tablespoons olive oil .18
1 small onion .50
2 large carrots .14
2 stalks of celery .37
4 cloves garlic .20
1 28 oz. can diced low sodium tomatoes 1.33
1 15 oz. cans chickpeas .69
1 teaspoon dried thyme .21
1 teaspoon dried basil .60
2 bay leaves .78
1 cup zucchini .65
6 oz. dry small pasta such as orzo or macaroni .56

Total Cost …………………………………………$6.21

Serves 6 people
Cost per person …………………………………$1.04

4/7/22