This recipe is NOT safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Serve with gluten-free roll.
"To feel safe and warm on a cold wet night, all you really need is soup."
-Laurie Colwin, Author
This soup, as with most soups, is best the second or third day. It is so good and so good for you making a batch in the dead of winter to have for dinner and then a few lunches will make you feel so warm. If you are out of an ingredient, thatís OK. There are plenty of substitutions. Almost any root vegetable will do.
These are often confused for navy beans (which are also called pea beans), but great northern beans are larger, about the size of a small kidney bean. They are related to the navy bean, as well as kidney and pinto beans.
The flavor is mild and they make the perfect vehicle for soups, such as Minestrone, or Boston Baked Beans.
2 ounces dried great northern beans = 192 calories, 0g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 8mg sodium, 0mg cholesterol
Servings = 8 | Serving size =about 2 cups
Cooking Time = 60 Minutes
This recipe can be multiplied by 2.
In order to make this soup within 60 minutes, you should soak the beans overnight the night before you make this. Once made, this soup keeps well for about 4 days in the fridge. Reheat gently.
Note: This recipe is safe for Coumadin (warfarin) users if you leave out the parsley.
Not on a low-sodium diet? Here's the standard Minestrone.
Serve with a 2 ounce whole wheat or gluten-free roll.
Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad
|1 lb||great northern beans|
|2 tsp||olive oil|
|3 cloves||garlic (minced)|
|2 cups||onions (diced)|
|1/2 lb||parsnips (peeled and sliced)|
|1/2 lb||carrots (peeled and sliced)|
|3||ribs celery (sliced)|
|Rind (about 3in. x 3in.) Parmiagiano-Reggiano|
|4 cups||low sodium chicken or vegetable broth|
|1 1/2 lbs||red potatoes (peeled and cubed)|
|2||28 ounce cans peeled whole tomatoes (drain and seed tomatoes)|
|1 Tbsp||(per serving) flat leaf parsley (minced)|
|1 Tbsp||Parmigiano-Reggiano (grated)|
Rinse beans thoroughly.
Cover beans with water and allow to soak overnight. Drain and rinse. Place in a stock pot and add two quarts water to cover.
Simmer over medium heat for 30 - 45 minutes until the beans just begin to turn soft. Drain.
While the beans are cooking heat oil in a large stock pot over medium. Add the minced garlic. Cook garlic in oil slowly. Do not allow this to brown or the garlic will become bitter.
Add onion and cook slowly until it just begins to turn soft.
Add the parsnips, carrots and celery and cook over medium-low heat until the vegetables begin to soften.
Cover with the water and chicken stock and add the potatoes and the rind of parmesan. Cook over medium-low heat for about 20 minutes until the potatoes begin to soften.
Add the tomatoes, beans and salt.
Cook for about 20 minutes and remove the rind of parmesan.
Serve each 2 cup serving with 1 tablespoon minced parsley and grated parmesan.
As with most soups this one is best made the day in advance.
Serving size = 1 cup
Servings = 4
Amount Per Serving
|Calories 405||Calories from Fat 51|
|% Daily Value|
|Total Fat 6g||9%|
|Saturated Fat 2g||12%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 70g||23%|
|Dietary Fiber 18g||71%|
|Vitamin A 107%||Vitamin C 71%|
|Calcium 33%||Iron 36%|
|Vitamin K 88 mcg||Potassium 1935 mg|
|Magnesium 170 mg|