Hearty Minestrone with Sausage

Featured in the Honolulu Star-Advertiser on March 14, 2012.

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Ingredients:

Hearty Minestrone with Sausage

  • 3 teaspoons canola oil, divided as noted below
  • 1/2 of 8-ounce package reduced-fat breakfast sausage
  • 4 ounces sliced mushrooms
  • 1 medium zucchini, thinly sliced
  • 1 cup chopped green bell pepper
  • 1 can (14.5 ounces) stewed tomatoes with Italian seasonings
  • 2 cups water
  • 1/8 teaspoon dried red pepper flakes (optional)
  • 1 /4 of 13.25-ounce package dry multigrain vermicelli noodles, broken into thirds
  • 2 cups loosely packed baby spinach
  • 1/3 cup chopped fresh basil
  • 1 tablespoon cider vinegar
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 2 tablespoons grated Parmesan cheese (optional)

Directions:

  1. Heat 1 teaspoon canola oil in a large pot over medium-high heat.
  2. Add sausage and cook until browned, stirring constantly.
  3. Remove sausage from pot; set aside.
  4. Heat remaining 2 teaspoons canola oil in a pot.
  5. Add mushrooms, zucchini, and bell pepper; cook 2 minutes, stirring constantly.
  6. Add tomatoes, water, and optional pepper flakes.
  7. Bring to a boil over high heat, reduce heat, cover, and simmer 15 minutes or until tomatoes are very tender.
  8. Break up large pieces of tomato with a spoon.
  9. Meanwhile, cook pasta in a separate pot according to package directions, omitting any salt; drain well.
  10. Remove soup from heat and add remaining ingredients, except pasta and cheese.
  11. Spoon equal amounts of soup into 6 bowls, add pasta, and top with optional cheese.

Approximate Nutrient Analysis per serving:
145 calories, 55 calories from fat, 6 g total fat, 1.2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 395 mg sodium, 18 g total carbohydrates, 4 g dietary fiber, 5 g sugars, 7 g protein.

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