Ease the transition from summer to fall with a warming stew that features some of the season’s best vegetables. Got leftover minestrone? It freezes beautifully.
This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
Time: 45 minutes
Makes: 12 cups
Ingredients
- ¼ cup extra-virgin olive oil
- 1 large onion, diced
- 2 Tbs. tomato paste
- ¼ cup miso paste (any color)
- 3 cloves garlic, minced
- ¼ tsp. dried oregano
- ¼ tsp. red pepper flakes
- 3 cups chopped fresh tomatoes
- 2 carrots, cut into half rounds
- 2 celery stalks, sliced
- 2 small zucchinis, cut into quarter rounds
- 2 15 oz. cans no-salt-added chickpeas, undrained
- ¾ tsp. kosher salt
- freshly ground black pepper, to taste
Instructions
- In a large heavy pot over medium heat, heat the oil until shimmering. Sauté the onion until lightly browned, 5–7 minutes.
- Stir in the tomato paste, miso paste, garlic, oregano, and red pepper flakes. Cook until the paste starts to darken, 2–3 minutes.
- Stir in the tomatoes, carrots, and celery and simmer until tender-crisp, 5–8 minutes. Add the zucchini and the chickpeas with their liquid and simmer until tender, 7–10 minutes.
- Season with the salt and freshly ground pepper.
Nutrition Information
Per serving (1 cup):
- Calories: 140
- Total fat: 6 g
- Sat fat: 0.5 g
- Carbs: 18 g
- Fiber: 4 g
- Total sugar: 4 g
- Added sugar: 0 g
- Protein: 5 g
- Sodium: 370 mg
