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MINESTRONE SOUP

This cholesterol-free version of the classic Italian soup is brimming with fiber-rich beans, peas, and carrots.

Yield: 16 servings

1/4 C olive oil
1 clove garlic, minced (or 1/8 tsp powder)
1 1/3 C onion, coarsely chopped
1 1/2 C celery with leaves,
coarsely chopped
1 can (6 oz) tomato paste
1 Tbsp fresh parsley, chopped
1 C carrots, sliced, fresh or frozen
4 3/4 C cabbage, shredded
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained, rinsed
1 1/2 C frozen peas
1 1/2 C fresh green beans
dash hot sauce
11 C water
2 C spaghetti, uncooked, broken


1. Heat oil in 4-quart saucepan. Add garlic, onion, and celery, and sauté for about 5 minutes.

2. Add all remaining ingredients except spaghetti. Stir until ingredients are well mixed.

3. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender.

4. Add uncooked spaghetti and simmer for only 2–3 minutes.


Serving Size: 1 cup - Each serving provides:
Calories: 112
Total fat: 4 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 202 mg
Total fiber: 4 g
Protein: 4 g
Carbohydrates: 17 g
Potassium: 393 mg

National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute