Diabetes runs in both sides of my family so I’m trying to
learn more about prevention and treatment through diet for myself and loved
ones. Lately I’ve tried several diabetic-friendly recipes, with mixed results.
But this soup is mighty tasty, and it makes a ton!
Minestrone is a traditional Italian dish made up of a
variety of ingredients. This dish is low-calorie, heart-healthy, and diabetic
friendly. Substitute vegetable stock for chicken stock to make this dish
vegetarian.
adapted from The Mediterranean Diabetic Cookbook by Amy Riolo
serves 10 (1-cup servings)
1 Tbsp EVOO
1 medium yellow onion, finely chopped
2 carrots, finely chopped
1 celery stalk, finely chopped
¼ cup flat-leaf parsley, chopped
6 cloves garlic, chopped
3 cups shredded green cabbage
1 Yukon gold potato, chopped into bite-size pieces
8 cups low-sodium organic chicken stock
2 zucchini, chopped into bite-size pieces
2 large tomatoes, chopped
½ lb. string beans, chopped into bite-size pieces
1 (15 oz.) can no-salt added cannellini beans
1 Tbsp balsamic vinegar
salt to taste
pepper to taste
½ cup freshly grated Parmesan cheese
to make your soup:
*heat olive oil over medium heat
*sauté onion, carrots, celery for 5 minutes
*add parsley and garlic, cook for another minute
*stir in cabbage, potatoes, and chicken stock, bring to boil
*stir in zucchini, tomatoes, green beans, cannellini beans,
and vinegar
*cover and simmer for 40 minutes to one hour
*add salt and pepper to taste
*blend half of soup with an immersion blender
serving suggestions:
hot, topped with Parmesan cheese
nutrition per serving:
exchanges: ½ starch, 2 vegetable, ½ fat
calories: 130
fat calories: 30
total fat: 3.5g
sat. fat: 1.1g
cholesterol: 5mg
sodium: 475mg
total carbs: 19g
dietary fiber: 5g
sugars: 5g
protein: 8g
