Sunday, October 17, 2010

Vegetable Minestrone Stew

Nothing welcomes Fall quite like a bowl of hearty vegetable stew. When Brad and I were discussing how I was going to go about making this we both agreed that our favorite part of Minestrone is the noodles, thus Vegetable Minestrone Stew was created.

Using fresh vegetables, dicing them all about the same size, and cooking them in sets are the keys to this recipe so you'll end up with perfectly tender-crisp green beans, soft sweet carrots, al dente pasta, and firm half-moons of squash.

Set 1
1 tsp oil
1/3 white onion diced very finely
4-5 garlic cloves, minced

Set 2
4 large carrots, peeled and chopped into bite sized pieces
2 tbsp dried basil
2  tsp dried oregano
1 1/2 tsp italian seasoning
1/2 tsp red pepper flakes

Set 3
3-4 small zucchini or yellow squash, rinsed and sliced into 1/4 inch thick wedges
12 oz fresh green beans cut into thirds (about 1/2 inch long)

Set 4
2 8oz cans unseasoned tomato sauce
32 oz container low-sodium vegetable stock
1/2 cup water

Set 5
1 1/2 cups dry whole wheat elbows
1 15oz can canellini beans or any white beans, drained and rinsed

2 oz parmesan
4 tbsp chopped flat leaf parsley

Sauté Set 1 over medium high heat for 7-10 minutes until onions and garlic have just started to turn golden

Add Set 2 to pan and sautee until carrots begin to soften, 7-8 minutes

Set 3 should be added now and can be sauteed for about 5 minutes just until zucchini start to lose their water and green beans begin to cook

Stir in Set 4 and bring to a boil then add Set 5 and cover, cook for 8-10 minutes until noodles are cooked

Spoon into bowls and top each with 1/2 oz parmesan cheese and 1 tbsp parsley

Servings 4
Per serving 450 calories

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