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Minestrone Soup
VEGAN — 1 Carb Choices

This recipe replaces the minestrone recipe in The No Salt, Lowest Sodium Cookbook. Megaheart visitor Ray Hooker spotted errors in that recipe and this is the replacement. With a smile I add: this one is better. Minestrone has so many variations that each time we make it around here we do it differently and this is the best no salt version we've ever come up with. Hope you enjoy it.

Serves 8 - 10


Nutritional Information
Sodium Per Recipe: 512.5 mg Sodium Per Serving (8): 64.1 mg
Sodium Per Serving (10): 51.25 mg


Per Serving (8):

Calories: 125.7
Protein: 4.928 g
Carbohydrate: 21 g
Dietary Fiber: 4.796 g
Total Sugars: 4.423 g
Total Fat: 2.286 g
Saturated Fat: .261 g
Monounsaturated Fat: 1.257 g
Polyunsaturated Fat: .235 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .028 g
Total Omega-6 FA: 0 g
Potassium: 563.2 mg
Sodium: 64.1 mg
Vitamin K: 11.5 mcg
Folic Acid: 0 mcg

Per Serving (10):

Calories: 100.6
Protein: 3.943 g
Carbohydrate: 16.8 g
Dietary Fiber: 3.837 g
Total Sugars: 3.538 g
Total Fat: 1.828 g
Saturated Fat: .208 g
Monounsaturated Fat: 1.006 g
Polyunsaturated Fat: .188 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .022 g
Total Omega-6 FA: 0 g
Potassium: 450.6 mg
Sodium: 51.3 mg
Vitamin K: 9.237 mcg
Folic Acid: 0 mcg
Ingredients
  • 1 tablespoon of extra virgin olive oil (trace)
  • 1 cup Mock Sausage (127.6 mg) 1 cup chopped onion (4.8 mg)
  • 3 cloves garlic, minced (1.53 mg)
  • 1 large carrot, sliced (25.2 mg)
  • cup green pepper, chopped (1.49 mg)
  • 2 small red potatoes (chopped) (20.4 mg)
  • 1 cup celery, chopped (104.4 mg)
  • 2 - 14.5 ounces of no salt added tomatoes (210 mg)
  • equal amount of filtered low sodium water plus one cup (trace)
  • 1 can, drained, of Eden Organic No Salt Added Cannellini Beans (140 mg)
  • 1 cup green string beans sliced to 1" lengths (6.6 mg)
  • teaspoon onion powder (1.863 mg)
  • teaspoon oregano (.112 mg)
  • 1 teaspoon basil (.476 mg)

    Prepare white beans per package instructions if not using Eden Organic No Salt Added White Beans.

    In a 12 quart sauce pan, saute sausage, onion and garlic until meat is no longer pink and onion is translucent. Add green peppers and celery and continue cooking until fragrant.

    Add tomatoes and the water (fill each can full of water and pour into the pot. Then add a cup to that). Bring to boil, turn down to a simmer and add the rest of the vegetables and spices except for the green beans.

    After 20 minutes, add green beans, cooked white beans and cooked sausage and continue to cook an additional 15 minutes.

    Serve hot with white pepper to taste.

    *Skittle the 10 ounces of sausage when cooking for the soup. No need to make patties.
    **The mock sausage recipe in the book is different than the website recipe. Both are very good.