Autumn Minestrone

   

Few dishes are more comforting than a piping hot bowl of soup during the chilly months. I love making soups and stews; not only are they almost completely foolproof, they are also easily customizable. Whatever leftover veggies are in the fridge can be tossed into a pot and transformed into a hearty meal – it’s awesome.

Autumn Minestrone

For this minestrone I used Pomi brand boxed tomatoes because I love the flavor as well as the fact that they are not cooked with salt. One box of Pomi tomatoes is about the same as two 14oz cans, and you can substitute accordingly. Keep in mind that you may want to tweak the salt in the recipe if your canned tomatoes contain sodium. Also feel free to use more pasta. I choose to go fairly light to focus on the vegetables and keep the calorie count low.

Autumn Minestrone

Autumn Minestrone
Serves 6
A warm, comforting soup that is full of vegetables and low in calories.
Print
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 teaspoon olive oil
  2. 1/2 yellow onion, diced
  3. 2 stalks celery, diced
  4. 1 cup carrots, chopped
  5. 2 cloves garlic, minced
  6. 4 cups stock
  7. 1 28oz carton chopped tomatoes (or 2 14oz cans)
  8. 1 can cannelini beans, rinsed and drained
  9. 1/4 teaspoon salt (adjust depending on the sodium content of your stock and tomatoes)
  10. 1 sprig of rosemary, stem removed and leaves minced
  11. 1 bay leaf
  12. 1 teaspoon black pepper
  13. 1/2 cup small, dry pasta (I used cavatelli)
  14. 2 cups kale, chopped (or other green of choice)
  15. 1/4 cup parsley, chopped
Instructions
  1. In a deep soup pan heat olive oil on medium high heat. Add onion, celery, and carrots and cook until onions are slightly translucent – about 4-5 minutes. Add garlic and cook another 2-3 minutes.
  2. Add stock, tomatoes, and all of your seasonings. Bring soup just to boiling, reduce heat to medium-low, cover and simmer for about 20 minutes.
  3. Add pasta and kale, cooking for another 10-12 minutes (or however long your pasta needs to cook based on package instructions).
  4. Just before serving stir in fresh parsley.
Calories
  1. 148
Optional olive bread crouton topping
  1. Cut olive bread into 1 inch pieces and toss with a small amount of olive oil to coat. Spread onto a nonstick baking sheet and put into a 400F oven for about 15 minutes or until the croutons are dry and crunchy.
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Autumn Minestrone


Sausage w/ Chickpeas & Kale

   

Even though I’m a mega cheese beast, I do occasionally make a vegan entree. This is a really hearty dish with lots of protein, and the kale provides lots of vitamins as well. I’ve used Tofurky brand sausage links, but use whatever brand you like – or if you’re not a vegetarian try using turkey sausage or something of that sort. One half of the entire dish as I’ve listed it below (which is a lot of food) comes in under 500 calories and has a nice 38g of protein. I really love making this because it comes together in one skillet in a very short period of time. Prep and clean up is incredibly easy with this one!

 

Sausage w/ Chickpeas & Kale
Serves 2
A vegan meal chock full of protein and nutrient dense kale.
Print
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 2 Tofurky Polish sausage links
  2. 2 cups chopped kale
  3. 1 can chickpeas, rinsed and drained
  4. 1/2 onion, diced
  5. 2 cloves garlic, minced
  6. 1 teaspoon olive oil
  7. 1 teaspoon dried marjoram
  8. 1 teaspoon dried sage
  9. 1/2 teaspoon paprika
Instructions
  1. Cook the onions and garlic in the olive oil until slightly translucent.
  2. Add the chickpeas, dried seasonings, and a couple of tablespoons of water. Cook until the chickpeas are warmed through and starting to caramelize around the edges.
  3. Stir in the sliced sausage and continue to cook until warmed through.
  4. Put in your chopped kale, a couple more tablespoons of water, and cover to allow the kale to wilt. Once it’s wilted, but still nice and green, salt and pepper to taste.
Calories
  1. 481
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