Thursday, September 17, 2009

Minestrone with Chickpeas

Make this garden-fresh minestrone while the last of the summer vegetables are on the market stands.

Heat a saucepan over medium-high heat and coat with cooking spray. Add 1/2 cup chopped eggplant, 1/2 cup chopped zucchini, 1/2 cup chopped yellow squash, 1/4 cup chopped red bell pepper, 1/4 cup chopped onion and 1 small minced garlic clove; saute 4 minutes.

Add 1 (14-ounce) can of vegetable broth and 1 (14-ounce) can of diced tomatoes, undrained, along with 1 bay leaf. Bring to a boil, then reduce heat and simmer for 15 minutes.

Discard the bay leaf. Stir in 1 and 1/2 teaspoons chopped fresh parsley, 1/2 tsp. chopped fresh oregano, 1/4 tsp. salt, 1/8 tsp. black pepper, 1 (15-ounce) can of rinsed and drained chickpeas and 1 and 1/2 teaspoons bottled pesto. Cook for 5 minutes.

The trick when buying pesto is to find one without cheese in it! My general survey of about 6 different varieties revealed 4 that did have cheese, and 2 that did not, so you shouldn't have too hard a problem finding one, but do make sure to read those ingredient lists carefully. I bought mine from Dean & Deluca.

Stir in 1 cup chopped fresh spinach, and then serve immediately. This makes enough for 4, 1-cup servings of 140 calories each, but double the recipe easily if you like.

eggplant $1.92
zucchini $0.76
yellow squash $0.78
canned vegetable broth $1.47
canned diced tomatoes $1.67
parsley $1.69
commercial pesto $13.00
oregano $2.49
canned chickpeas $1.79
fresh spinach $2.50

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance