
Low in fat, this minestrone
will fill you up – with fiber and healthy
vegetables. This is one of my
favorite acid
reflux friendly recipes
as it is incredibly tasty. The trick to
the creamy texture of this soup is to
blend or puree a portion of the soup to
make it thicker. I use a bit of onions,
but they are used sparingly, as
flavorings
only.
Minestrone
1/4 cup
olive oil
1/2 cup
chopped onions (as tolerated)
1 cup
carrots, cut into rings or diced
1/2 cup
celery, sliced or diced
1 cup
diced turnips
1 cup
diced potatoes
1
14-ounce can of cannellini or northern
beans, drained and rinsed
48 oz of
fat-free chicken broth
2
tablespoons of dried parsley
flakes
1 cup
diced zucchini
1 cup
frozen peas, thawed
1/2 cup
of dry small whole wheat pasta
Kosher
salt to taste
Preparation
Steps:
1.
Heat the oil in a large pot
over a medium-high heat. Add the onions, if
using, and cook, stirring frequently until they
are softened, about 5
minutes.
2.
Add the carrots, celery,
turnips, potatoes, beans and chicken broth and
bring to a boil. Reduce heat to a low boil and
cook the soup, covered, for about 1
hour.
3.
Allow the soup to cool
slightly before blending or pureeing about 2
cups of the vegetables and a little broth until
smooth, in the pitcher of a blender or the bowl
of a food
processor.
4
Pour the puree back into the
soup pot and add the parsley, zucchini, peas,
pasta, and salt.
5.
Bring the soup to a boil over
medium-high heat, reduce heat, and cook
uncovered for about 15 minutes until the soup
is very hot and
thickened.
6.
Adjust salt to
taste.
This recipe has been
modified from the one found in the book
“Eating for Acid Reflux” by
Jill Sklar and Annabel Cohen.
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