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Velez’s Hearty Minestrone

Yields8 ServingsPrep Time10 minsCook Time40 mins

When Daniel cooks this in the office, we all abandon our packed lunches and drool around the kitchen until he offers us some.

 1 tbsp olive oil(for diabetics, use ¼ cup vegetable broth or water)
 1 small onion, diced
 1 tbsp Italian seasoning
 ¼ tsp additional Italian seasoning
 ½ tsp salt
 1 dash crushed red pepper flakes
 2 cloves garlic, minced
 1 (15 oz) can tomato sauce
 ½ cup whole-wheat elbow pasta
 1 (15 oz) can red kidney beans, rinsed and drained
 1 medium Russet potato
 1 medium eggplant
 1 medium zucchini
 1 small green pepper
 8 cups water
1

In a medium pot heat 1 tablespoon olive oil and sautéonion with 1 teaspoon Italian seasoning, ½ teaspoon salt, and a dash of red pepper flakes.

2

Once onions are soft, add garlic and cook for a minute. Add tomato sauce and 2 tablespoons olive oil and bring to a boil. Lower heat and simmer for 20 minutes stirring occasionally.

3

In the meantime, chop vegetables into ¾” cubes. Add 8 cups of water and an additional tablespoon of Italian seasoning. Set heat to medium high and when soup comes to a boil add pasta and rest of vegetables.

4

Simmer for 15 minutes or until vegetables are tender.

Nutrition Facts

8 servings

Serving size

1 cup

Amount per serving
Calories149
% Daily Value *
Total Fat 6g8%

Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 830mg37%
Total Carbohydrate 20g8%

Dietary Fiber 5g18%
Total Sugars 4g
Protein 4g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.