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Welcome-Home Vegetable Soup

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June 5, 2014 by Johanna Burani

wpid1958-Welcome-Home-Minestrone.jpg

My husband, Sergio, and I have always travelled a lot, many times to far distant places for several weeks at a time.  Decades ago, I developed the habit of making a big pot of vegetable soup as soon as the suitcases were unpacked and I did some local food shopping.  The recipe varies with the time of year, of course, because I only put fresh, organic produce in the pot.  Below is what I just made in our New Jersey home, after returning from a one-month fabulous stay (thanks to our adorable one-year-old grandson, Elia, and his parents) in our Friuli home.


Welcome-Home Vegetable Soup
My husband, Sergio, and I have always travelled a lot, many times to far distant places for several weeks at a time. Decades ago, I developed the habit of making a big pot of vegetable soup as soon as the suitcases were unpacked and I did some local food shopping. The recipe varies with the time of year, of course, because I only put fresh, organic produce in the pot. Below is what I just made in our New Jersey home, after returning from a one-month fabulous stay (thanks to our adorable one-year-old grandson, Elia, and his parents) in our Friuli home.
Created by:
Cuisine: Italian
Recipe type: Soups
Serves: 10
Ingredients
  • 4 carrots
  • 4 stalks celery
  • 2 zucchini
  • 2 leeks
  • 1 cup broccoli florets (3 oz/85 g)
  • small sweet potato
  • 1 small bay leaf
  • 2-3 sprigs fresh parsley, coarsely chopped
  • ½ cup (2 oz/57 g) cubes “crosta” (see Note below)
  • 4 quarts water
  • ½ tablespoon sea salt
Instructions
  1. Wash the produce. Slice, chop, or dice the vegetables however you like. Place them in a large soup pot, along with the herbs and the crosta. Add the water, cover. Bring to a boil then simmer for 40 minutes.
  2. Add the salt in the last 5 minutes.
  3. Serve with small pasta (elbows, tubettini, orzo) or barley if desired.
Notes
How to make “crosta:” After wedges of parmigiano-reggiano cheese have been grated down to the external crust, they are washed, dried, diced and kept in a glass or plastic container in the fridge for future inclusion in soups.
Nutrition Information
Serving size: 2 cups Calories: 63 (Joules: 64) Fat: 2 g Saturated fat: 1 g Carbohydrates: 9 g Fiber: 2 g Protein: 4 g Cholesterol: 3 mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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