Eat Smart  |  Posted 10.10.14

Very Vegetable Minestrone with Barley and Beans

Very Vegetable Minestrone with Barley and Beans

A soup or stew can hold a variety of colorful vegetables and is an easy way to add an extra serving or two every day. This hearty minestrone is packed with fiber-rich barley and beans, foods that can help prevent colon cancer.

Makes 4 servings.

Ingredients

  • 1 Tbsp olive oil
  • 1 small onion, finely chopped
  • 1/4 cup finely sliced green onions (including green stems)
  • 1/2 cup finely sliced celery
  • 1/2 cup finely chopped carrots
  • 2 tsp chopped fresh sage (1 tsp. dried may be substituted)
  • 1 tsp chopped fresh thyme (1/2 tsp. dried may be substituted)
  • 2 tsp chopped fresh parsley (1 tsp. dried may be substituted)
  • 3 cloves garlic, minced
  • 1 cup finely chopped Savoy cabbage
  • Salt and freshly ground pepper to taste
  • 1 (14-oz) can cannellini beans, drained and rinsed
  • 3 cups reduced-sodium, fat-free chicken broth
  • 1 medium potato, cut into 1/2-inch cubes
  • 1/4 cup uncooked pearl barley
  • 1 cup frozen, cut green beans
  • 1 Tbsp freshly grated Parmesan cheese (optional)

Instructions

  • In large pot heat oil over medium-high heat. Add onions, celery, carrots, sage, thyme, parsley and garlic. Sauté 5-6 minutes.
  • Add cabbage, salt, pepper and cannellini beans and stir. Add broth, bring to a boil and stir in potato and barley. Reduce heat and simmer, covered 20-22 minutes or until potato pieces are tender when pierced with a fork, gently stirring occasionally.
  • Stir in green beans. Continue to simmer for 5 minutes. Garnish by sprinkling Parmesan cheese over top and serve.

Per 1½ (aprox.) serving: 260 calories, 4 g total fat (1 g saturated fat), 46 g carbohydrate,
12 g protein, 13 g dietary fiber, 452 mg sodium.

Recipe from American Institute for Cancer Research