Easy Pantry Minestrone Soup
(www.all-creatures.org)
Enough for a
crowd, and makes great leftovers.
Ingredients
1 28-oz can peeled
tomatoes in juice, chopped, and one can water (or liquid from canned
items, below, to make 28 oz)
1 medium onion,
minced or equivalent amount dehydrated (2-3 Tbsp)*
3-4 cloves garlic,
baked or microwaved until soft (this removes some of the sharpness)
minced, or equivalent amount dehydrated (1-2 tsp)*
1-16 oz can dark
red kidney beans, drained and rinsed
1-16 oz can great
northern beans, drained and rinsed
1-16 oz can
chickpeas (garbanzo beans), drained and rinsed
1 can kitchen cut
green beans or 1 10-oz package frozen Italian green beans, drained
1 can baby lima
beans (optional), drained
1-8 oz can sliced
mushrooms, drained
1 small can sliced
black olives, drained
2 medium or three
small zucchini, cut into thin slices with skin, larger pieces
quartered
1 medium red
pepper, seeded and diced
1-10 oz package
frozen chopped spinach, thawed and drained well
Seasonings: (to
taste, or in the following amounts)
1 tsp onion salt
1/2 tsp garlic
salt
1-1/2 tsp sweet
basil leaves
1-1/2 tsp oregano
leaves
1-1/2 tsp chervil
(or parsley)
1/2 tsp thyme
leaves
1/2 tsp
freshly-ground black pepper.
*Actually, if you
roast or bake the onion and garlic first, this adds wonderful flavor
and no fat.)
Preparation
In soup pot over
medium-high heat, put tomatoes, juice, and water and mix
thoroughly. Add onion and garlic, canned items, and heat
thoroughly, stirring occasionally. Add zucchini, pepper, and
spinach and cook over medium to high heat until very hot.
(Approximately 30 minutes, but this is very flexible, depending on
your schedule). Liquid will reduce, and it will take on a
"stew-like" consistency. Add seasonings last, taste, correct if you
wish, and cook another 5-10 minutes before serving. Very low fat,
high fiber, and it gets rave reviews even from our non-vegetarian
friends!
Your question and comments are welcome