Nurture is a grass-roots non-profit whose mission is to empower family members with the resources and tools to prepare healthy and delicious meals, even with limited time and budget.
They give their families rice cookers and slow cookers, and then teach them great recipes and techniques to make the most of them. This yummy minestrone is one of their favorites.
Three Bean Minestrone
Serves: 10
- 3 tablespoons canola oil
- 1 Spanish or sweet onion, chopped
- 3 medium carrots, chopped
- 3 stalks celery, chopped
- 3 garlic cloves, chopped
- 1 large zucchini, diced
- 1 package frozen spinach (10 ounces)
- 4 cups low sodium chicken stock
- 4 cups water
- 1 can low sodium red kidney beans, drained and rinsed (15 ounces)
- 1 can low sodium white beans, drained and rinsed (15 ounces)
- 1 can low sodium chickpeas, drained and rinsed (15 ounces)
- 1 can diced tomato, with juice (15 ounces)
- 1 can no salt added crushed tomato, with juice (15 ounces)
- 1 tablespoon Italian seasoning, pepper to taste
- 2/3 cup grated Parmesan cheese
- 8 ounces small wheat pasta (orzo, macaroni, mini shells, etc)
1. Turn slow cooker to high, heat with oil, and sauté the onion, carrot, celery, and garlic for 30-60 minutes (optional, for those who like onions a little more tender).
2. Add the rest of the ingredients, except for the pasta and cheese, and cook on low for 8 hours (or 4 on high).
3. One hour before serving, add the orzo and Parmesan cheese. Enjoy!
Nurture calculates the cost per serving: $1.02
To learn more and find more recipes visit nurtureyourfamily.org.
