This winter soup is stocked with healthy vegetables and legumes, which means it’s low in calories and high in protein and fiber. Make a big pot on Sunday to keep you warm all week.
Minestrone Chard Soup with Garlic Croutons
Prep time: 15 minutes
Cook time: 70 minutes
3 tablespoons olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 medium zucchini, chopped
4 cups vegetable or chicken broth
One 24-ounce jar strained tomatoes
One 15-ounce can cannellini beans, drained
½ pound swiss chard, stemmed and chopped
Salt and pepper
2 tablespoons plus 1 teaspoon finely chopped parsley
1 cup gluten-free elbow pasta, cooked until al dente
1 large clove garlic, sliced
2 slices gluten-free bread, cut into ½-inch pieces
¼ cup parmesan cheese (optional)
1. In a soup pot, heat 2 tablespoons olive oil over medium heat. Add the onion, carrots and zucchini; cook until softened, about 5 minutes. Add the broth and tomatoes and bring to a boil. Reduce the heat, cover and simmer for about 1 hour. Stir in the beans and chard and cook until just wilted. Stir in 2 tablespoons parsley and season with salt and pepper.
2. Meanwhile, heat the remaining 1 tablespoon olive oil over medium- high heat in a large skillet until hot, but not smoking. Add the garlic and fry until golden; remove the garlic and discard. Add the bread and cook, turning occasionally, until crunchy and golden. Toss with the remaining 1 teaspoon parsley and the cheese, if using. Serve with the soup.
1 BOWL: CALORIES 302; FAT 11.6 g (sat 1.4 g, mono 7.5 g, poly 1.0 g); PROTEIN 9.2 g; CARBS 43.2 g; FIBER 9.4 g; CHOLEST 0.0 mg; IRON 5.9 mg; SODIUM 1036 mg; CALCIUM 192 mg
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