Chunky mushroom minestrone

Prep time: 25 min | Cook time: 40 min | Makes: 9 cups (2.25 L)

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Nutritional Information

Chunky mushroom minestrone

Prep time: 25 min | Cook time: 40 min | Makes: 9 cups (2.25 L)
Chunky mushroom minestrone

This spiced up minestrone is the perfect meal in a bowl. If there are any leftovers, pack them for lunch the next day.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.

  • 1 tbsp (15 mL) extra virgin olive oil
  • 1 pkg (8 oz/227 g) mushrooms, chopped
  • 1 onion, chopped
  • 1 large carrot, chopped
  • 1 stalk celery, chopped
  • 4 cloves garlic, minced
  • 2 tsp (10 mL) dried oregano leaves
  • 1 tsp (5 mL) dried basil leaves
  • 1/2 tsp (2 mL) hot pepper flakes
  • 4 cups (1 L) lightly packed shredded kale
  • 3 cups (750 mL) sodium reduced vegetable broth
  • 2 cups (500 mL) water
  • 1 can (28 oz/796 mL) no added salt diced tomatoes
  • 1 can (19 oz/540 mL) white kidney beans, drained and rinsed

Directions

  1. In a soup pot, heat oil over medium heat and cook mushrooms, onion, carrot, celery, garlic, oregano, basil and hot pepper flakes for about 10 minutes or until very soft and starting to colour.
  2. Stir in kale and cook for 2 minutes or until wilted. Add broth, water, tomatoes and beans and bring to a boil. Reduce heat; cover and simmer for about 25 minutes or until vegetables are tender but firm.

Tip: Can be made up to 3 days ahead or frozen for up to 3 weeks.

Posted: January 2013

per serving

  • Calories 118
  • Protein 6 g
  • Total Fat 2 g
    • Saturated Fat 0 g
    • Cholesterol 0 mg
  • Carbohydrates 20 g
    • Fibre 6 g
    • Sodium 332 mg
  • Potassium 605 mg

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