{"id":4290,"date":"2020-11-25T10:00:40","date_gmt":"2020-11-25T08:00:40","guid":{"rendered":"https:\/\/www.changeeat.com.cy\/?p=4290"},"modified":"2020-11-24T15:59:24","modified_gmt":"2020-11-24T13:59:24","slug":"minestrone-soup","status":"publish","type":"post","link":"https:\/\/www.changeeat.com.cy\/en\/minestrone-soup\/","title":{"rendered":"Minestrone soup"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Minestrone is a hearty Italian vegetable soup made with\u00a0 small pasta and beans. Minestrone was traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens you have on hand.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><b>Ingredient<\/b><span style=\"font-weight: 400;\"> for 4 servings:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 medium onion, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 medium carrots, peeled and chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 medium celery stalks, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 cups chopped seasonal vegetables (yellow squash, zucchini)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 cups baby spinach, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup dry whole-wheat ditalini pasta or small shell pasta<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 \u00bd cups cooked white beans (tin)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 large can diced tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 tbsp tomato paste<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 garlic clove, pressed or minced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tbsp extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd tsp dried oregano<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd tsp dried thyme<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 bay leaves<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pinch of red pepper flakes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freshly ground black pepper &amp; sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Juice of 1 fresh lemon<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>For garnishing<\/b><span style=\"font-weight: 400;\">&#8211; in each bowl<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tbsp freshly grated Parmesan cheese<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">*tbsp: tablespoon \u00a0\u00a0\u00a0tsp: tablespoon \u00a0 \u00a0 cup: 250ml<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Warm 2 tablespoons of olive oil in a large pot over medium heat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add the chopped onion &amp; garlic until they turn translucent.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add carrot, celery, the chopped seasonal vegetables, tomato paste and a pinch of salt. Cook, stirring often, until the vegetables have softened,about 7 to 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add oregano and thyme.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pour in the diced tomatoes and their juices and water.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add the salt, bay leaves and red pepper flakes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Season generously with freshly ground black pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise heat to medium-high and bring the mixture to a boil, then partially cover the pot with the lid and cook for 15 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then add the pasta, beans and spinach.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue simmering, uncovered, for 20 minutes or until the pasta is cooked.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Remove the pot from the heat, then remove the bay leaves.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stir in the lemon juice.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Taste and season with more salt and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Garnish bowls of soup with grated Parmesan.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><b>Dietitians Tip<\/b><span style=\"font-weight: 400;\">:\u00a0 The soup packs great for lunch, and tastes even better the next day. It freezes and defrosts well, too. You can add small pieces of boiled chicken to make it a complete meal with protein, carbohydrates and vegetables.\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Nutritional Value per serving<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Energy: 315 kcal<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 8 g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbohydrate: 52 g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 12 g<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Vitamins and Minerals<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Vitamin A: 140 %<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Vitamin C: 59 %<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Folate: 20%<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Iron: 26%<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">*Percent Daily Values based on a 2,000 kcal diet.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Eleana Liasidou-<\/b><\/p>\n<p><b>Clinical Dietitian -nutritionist, MSc<\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Minestrone is a hearty Italian vegetable soup made with\u00a0 small pasta and beans. Minestrone was traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens you have on hand. &nbsp; \u00a0Ingredient for 4 servings: 1 medium onion, chopped 2 medium carrots, peeled and chopped 2 medium celery stalks, [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":4286,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,51,55],"tags":[],"class_list":["post-4290","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","category-vegan-vegetarian","category-soups"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Minestrone soup - Change Eat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.changeeat.com.cy\/en\/minestrone-soup\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Minestrone soup - Change Eat\" \/>\n<meta property=\"og:description\" content=\"Minestrone is a hearty Italian vegetable soup made with\u00a0 small pasta and beans. 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