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.