Autumn Minestrone & Cheesy Toast
Calories 355, Carbs 51 grams, Fat 12 grams, Protein 14 grams
3 tablespoons olive or avocado oil
1 medium yellow onion, diced
2 medium carrots, diced
2 medium ribs celery, diced
3 cloves garlic, minced
1 red bell pepper, diced
2 cups butternut squash, peeled and diced
1 tablespoon Italian seasoning
1 teaspoon dried rosemary
2 – 14 ounce cans no salt added diced tomatoes
4 cups (32 ounces) low sodium vegetable broth
2 cups water
1 – 15 ounce can low sodium Great Northern or Cannellini beans, drained and rinsed
4 ounces (½ cup) dried whole grain elbow pasta
2 cups chopped kale
2 teaspoons fresh lemon juice or apple cider vinegar
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
For the cheesy toasts:
4 slices multigrain bread, cut in half
2 tablespoons olive or avocado oil
1/3 cup sharp cheddar cheese, shredded
¼ teaspoon flaky sea salt, to taste
1 tablespoon fresh chives, chopped
- In a 5 quart Dutch oven or large saucepan on medium high heat three tablespoons of olive oil. Add the onion and sauté for 4 minutes or until they begin to get translucent. Add the carrots, celery and garlic and sauté for 3 minutes, until it is aromatic. Stir in the bell pepper, butternut squash and dried herbs and cook for 4 minutes or until all of the vegetables begin to soften.
- Stir in the crushed tomatoes, vegetable broth, water and beans. Bring to a simmer then lower the heat to medium, cover the pot and allow to cook for 15 minutes .
- Prepare the cheesy toasts: Preheat the broiler. Heat a skillet over medium heat while you drizzle both sides of the sourdough bread with avocado oil. Place the bread slices in the skillet and toast until golden brown on both sides. Transfer to a sheet tray.
- Remove the lid from the soup and stir in the dried pasta* and kale. Cook for 10 to 12 minutes, until the pasta is al dente. Stir in the lemon juice, salt and freshly ground black pepper. Turn the heat off.
- Sprinkle the shredded cheese over the toasts and put under the broiler for 30 seconds to 1 minute, until the cheese is melted and just browning. Remove from the oven and sprinkle with smoked salt and fresh chives. Serve alongside the minestrone.
*If you know you are going to have leftovers, cook the pasta separately and add in as needed. If the soup is stored with the pasta in it, the pasta will absorb most of the liquid