Spring Minestrone

HomeClinics & ProgramsELLICSR KitchenSpring Minestrone

Skill Level	Easy

Preparation Time	15 minutes	Total Time	45 minutes
Servings	6	Cost Per Serving	$1.85

2 L	Vegetable Stock
1 cup	Asparagus, chopped into 1 inch pieces
2 cups	Kale, roughly chopped
1 cup	Onion, roughly chopped
1 cup	Cherry Tomotoes, roughly chopped
2 cloves	Garlic, crushed
1 cup	Navy Beans (dry and soaked or from a can and rinsed well)
1/4 cup	Basil, roughly chopped
1/4 cup	Parsley, roughly chopped
1/4 cup	Parmesan Cheese, grated
1/2 cup	Spelt or Whole Wheat Pasta (any small shape)
1/2	Lemon, juice only
1 tbsp	Olive Oil
To taste	Sea Salt and Freshly Ground Black Pepper

Place a large stock pot over medium heat, add olive oil.
Add onion and garlic and cook through until softened, about 5 minutes
Add the vegetable stock and beans and bring to a boil.
Reduce to a simmer, add tomatoes, asparagus and pasta. Allow to simmer for about 20 minutes.
Add kale, basil, parsley and the juice of half a lemon. Season to taste. Remove from heat.
Ladle into bowls and grate a little parmesan cheese over each serving.

PDF link to nutrition facts table for Spring Minestrone

Asparagus is an excellent source of vitamin K and folate, with 6 spears providing 55% and 60% of the amount most people need each day. Vitamin K plays an important role in blood clotting, while folate is a B vitamin that is needed for red blood cell formation.
Asparagus has been found to have several plant chemicals and antioxidants that may help reduce overall inflammation in the body. Inflammation increases the risk of chronic diseases such as heart disease, type 2 diabetes and Alzheimer’s. Glutathione is one type of antioxidant found in asparagus, and research suggests it is one of the most powerful antioxidants we have discovered. The antioxidant level of asparagus is on par with broccoli and cabbage.