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Christian Vegetarian Association Presents:
Take Heart!

Easy Pantry Minestrone Soup

 Enough for a crowd, and makes great leftovers.


1 28-oz can peeled tomatoes in juice, chopped, and one can water (or liquid from canned items, below, to make 28 oz)

1 medium onion, minced or equivalent amount dehydrated (2-3 Tbsp)*

3-4 cloves garlic, baked or microwaved until soft (this removes some of the sharpness) minced, or equivalent amount dehydrated (1-2 tsp)*

1-16 oz can dark red kidney beans, drained and rinsed

1-16 oz can great northern beans, drained and rinsed

1-16 oz can chickpeas (garbanzo beans), drained and rinsed

1 can kitchen cut green beans or 1 10-oz package frozen Italian green beans, drained

1 can baby lima beans (optional), drained

1-8 oz can sliced mushrooms, drained

1 small can sliced black olives, drained

2 medium or three small zucchini, cut into thin slices with skin, larger pieces quartered

1 medium red pepper, seeded and diced

1-10 oz package frozen chopped spinach, thawed and drained well

 Seasonings: (to taste, or in the following amounts)

1 tsp onion salt

1/2 tsp garlic salt

1-1/2 tsp sweet basil leaves

1-1/2 tsp oregano leaves

1-1/2 tsp chervil (or parsley)

1/2 tsp thyme leaves

1/2 tsp freshly-ground black pepper.

*Actually, if you roast or bake the onion and garlic first, this adds wonderful flavor and no fat.) 


In soup pot over medium-high heat, put tomatoes, juice, and water and mix thoroughly.  Add onion and garlic, canned items, and heat thoroughly, stirring occasionally.  Add zucchini, pepper, and spinach and cook over medium to high heat until very hot. (Approximately 30 minutes, but this is very flexible, depending on your schedule).  Liquid will reduce, and it will take on a "stew-like" consistency.  Add seasonings last, taste, correct if you wish, and cook another 5-10 minutes before serving.  Very low fat, high fiber, and it gets rave reviews even from our non-vegetarian friends!

Your question and comments are welcome

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