Hearty and Healthy 3 Bean Minestrone

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Picture of Hearty and Healthy 3 Bean Minestrone Recipe Photo: Hearty and Healthy 3 Bean Minestrone Recipe
Rated 3 stars out of 5
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Total Time:
2 hr 0 min
Prep
20 min
Inactive
1 hr 0 min
Cook
40 min
Yield:
4 servings
Level:
Intermediate
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Ingredients

  • 8 cups Parmigiano and Herb-Fortified Stock, recipe follows
  • 4 Roasted Tomatoes, chopped, recipe follows
  • 2 tablespoons extra-virgin olive oil, plus some for drizzling
  • 1 1/8-inch-thick slice prosciutto di Parma, about 1/4 pound, optional
  • 1 onion, chopped
  • 2 to 3 ribs celery, finely chopped
  • 2 carrots, peeled and finely chopped
  • 4 cloves roasted garlic (from roasted tomato recipe), recipe follows
  • 1 red chile pepper, finely chopped or thinly sliced (recommended: Fresno or Holland)
  • Salt and freshly ground black pepper
  • 1 pound small potatoes, chopped or 1 cup small pasta
  • 1 (15-ounce) can cannellini beans, drained
  • 1 (15 to 15.5-ounce) can garbanzo beans, drained
  • 5 ounces fresh, thin green beans, cut into thirds
  • 1 small head escarole or small bundle chard, shredded
  • Lemon zest
  • Parmesan cheese, shredded, for topping
  • Hot, crusty bread for mopping

Directions

Set aside or prepare the stock and roasted tomatoes.

Heat a large pot or Dutch oven over medium to medium-high heat, add extra-virgin olive oil, a couple of turns of the pan. Add the prosciutto and stir a couple of minutes. Add the chopped onions, celery, carrots, garlic, and chile pepper, season with salt, and pepper. If you are using potatoes, add them here. If you are using pasta, heat a second medium pot of water to a boil for the pasta and cook according to package directions for al dente. Cool the pasta and drizzle with a touch of extra-virgin olive oil. Cover and store separately from the soup. Cover the pan and sweat the vegetables 10 minutes, stirring occasionally. Add the cannellini beans, garbanzo beans, prepared stock and prepared tomatoes. Bring the soup to a boil and add the green beans. Bring the soup back to a bubble, then turn off the heat and cool the soup. Store the soup in the refrigerator for a make-ahead meal.

To reheat the soup: Place the soup over medium-high heat. Crisp up the bread in a warm oven. When the soup comes to a boil, stir in the cooked pasta, escarole, and a little lemon zest. Turn off the heat when pasta is warmed through. Serve the soup in shallow bowls and top with cheese, a drizzle of extra-virgin olive oil, and crusty bread alongside for mopping.

SERVINGS: 4 (as main)

Calories: 531

Total Fat: 12 grams

Saturated Fat: 2 grams

Protein: 23 grams

Total carbohydrates: 87 grams

Sugar: 12 grams

Fiber: 18 grams

Cholesterol: 5 milligrams

Sodium: 1,092 milligrams

  • Parmigiano and Herb Fortified Stock
  • 1 large rind trimmed from a hunk of Parmigiano-Reggiano cheese or a few small pieces rind perhaps saved-up
  • Herb bundle of several sprigs each fresh thyme, parsley and rosemary, tied
  • 1 onion, peeled and quartered
  • 2 ribs celery, sliced on angle
  • 2 carrots, sliced on angle
  • Peeled rind of 1 lemon
  • 2 fresh bay leaves
  • 4 cups chicken stock
  • 12 cups (3 quarts) water

For the stock:

Place the cheese rind, herb bundle, onion, celery, carrots, lemon rind, bay leaves, chicken stock, and water into a pot and bring to a bubble, then reduce the heat to a simmer. Simmer at least 1 hour, and then remove the rind, herb bundle, and vegetables with a slotted spoon or strainer.

  • Roasted Tomatoes
  • 24 ripe organic vine tomatoes or large plum tomatoes
  • Several cloves garlic, crushed
  • Extra-virgin olive oil, for liberal drizzling

For the tomatoes:

Heat the oven to 500 degrees F.

Arrange the tomatoes on a baking sheet or baking sheets in a single layer. Scatter the garlic among the tomatoes, dress with extra-virgin olive oil to coat and season with salt and pepper. Roast the tomatoes until they burst and skins split and begin to char, about 30 minutes. Cool the tomatoes until cool enough to handle and peel. Place the tomatoes in a bowl.

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Newest Ratings and Reviews

Read all 5 reviews

  • on February 12, 2012

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    I followed this recipe exactly and the soup was so blah. Everything in it was tasty but together it was just boring. Won't be making this again.

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  • on January 08, 2012

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    I'm not sure this recipe can be considered "heart healthy" when one serving has nearly half the sodium you should have for one day. If you have BP issues, I'd suggest omitting the parm rind and the prosciutto, and rinsing the beans.

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  • on January 05, 2012

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    I agree the recipe was hard to follow, which is funny since it's a simple soup! : It came out very fulfilling and hardy. I used potatoes which gave it a nice cream consistancy. I also added the rest of the red pepper I didn't chop up and added to it my stock vegetables. Wow, it gave it a nice kick! The cheese added at the end is a must as well!

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