Minestrone

Our feature ingredient this week is garbanzo beans, an ingredient in our minestrone soup!

So what’s the deal with garbanzo
beans-beside the really fun name? 

Garbanzo beans, which are also called chickpeas, are a legume that originated in the Middle East. They are a good source of fiber, iron, folate, phosphorus, and protein. They are also low in fat. Garbanzo beans can be purchased dried, or canned. 

Other ideas for incorporating garbanzo beans in your diet include:

• Pureed with oil, tahini, garlic, and lemon for an easy hummus 
• Sprinkled with herbs and roasted for a crunchy snack 
• Added to a green salad 
• Cooked with penne pasta, olive oil, feta and oregano for a Mediterranean dish

 Enjoy!

To make Minestrone Soup a meal: serve with a green salad (topped with raspberries and cottage cheese drizzled with raspberry vinaigrette), mango slices and of course Crumb Brother’s bread of the week. (Mangoes are in season in March!)

Minestrone 

1 cup garbanzo beans, cooked 

1/4 cup pasta, dry

1 medium tomato, diced

1.5 Tbsp. olive oil

1/2 onion, chopped

2 garlic cloves, minced

1/2 cup celery, diced

1/2 cup zucchini, diced

1/3 cup bell pepper, chopped

1/8 tsp. black pepper

1/2 tsp. oregano, dried

1 tbsp. fresh basil, chopped

1 cup tomato puree 
1 (14.5 can) crushed tomatoes

2 cup broth 

1.5 Tbsp. dry red wine

In a lark stock-pot, saute garlic and onions in olive oil until they are soft and translucent. Add carrot, celery, oregano, black pepper and basil. Mix well. Cover and cook over low for 5-8 minutes. Meanwhile, cook the pasta separately according to package directions. Add green pepper, zucchini, broth, crushed tomatoes, fresh tomatoes, tomato puree, beans and wine. Cover and simmer 15 minutes. Add salt and pepper to taste. Add tomato paste if needed. Add pasta just before serving.