Hearty Minestrone Soup

Leslie's Featured Recipes.
This satisfying soup is truly a meal in a bowl. The combination of wild rice, kidney beans, chickpeas and vegetables results in a delicious low calorie soup that's packed with protein, fibre, vitamins and minerals. This soup freezes very well.

Hearty Minestrone Soup

Ingredients

Quantity Ingredients
1 tbsp / 15 ml canola oil
1 onion, chopped
3 cloves garlic, chopped
8 cups / 2 litres water
1 28 oz/796 ml can diced tomatoes
1 tbsp / 15 ml tomato paste
1 carrot, chopped
1/4 cup / 50 ml wild rice
1 19 oz / 540 ml can chickpeas, drained and rinsed
1 19 oz can / 540 ml kidney beans, drained and rinsed
6 Brussels sprouts, trimmed and halved
1/2 zucchini, sliced
1 cup / 500 ml bok choy, sliced
2 tbsp / 25 ml fresh basil, chopped
3 tbsp / 45 ml reduced sodium soy sauce
Freshly ground black pepper, to taste

Directions

In a large saucepan, heat oil over medium heat.  Add onions and sauté for 4 to 5 minutes or until golden brown.  Add garlic and sauté for another minute.

Add water, tomatoes, tomato paste, carrots, wild rice, chickpeas, kidney beans, Brussels sprouts and zucchini. Cover and simmer for 55 minutes or until the rice is cooked through.

Add bok choy, basil, soy sauce and black pepper, Simmer for another 5 minutes.  Remove from heat and serve.

Serves 8.

Makes 12 cups.

Per 1 cup (250 ml) serving: 156 calories, 8 g protein, 2 g total fat (0 g sat. fat), 28 g carbohydrate, 5 g fibre, 0 mg cholesterol, 411 mg sodium

Excellent source of: fibre, vitamin A, vitamin C, folate, iron, magnesium

Good source of: vitamin K, calcium, potassium 

Source: Foods that Fight Disease