Saturday, November 30, 2013

80--- Spicy Minestrone with Spaghetti Squash

Did you stuff yourself silly over the past few days?  Are you ready for a nice, warm healthy meal?

Make extras of the veggie-filled winter soup and freeze it for a quick, easy, and nutrient-packed meal for a busy night this holiday season.  The spaghetti squash replaces the traditional pasta found in a minestrone and provides great texture- and filling fiber!

Spicy Minestrone with Spaghetti Squash
Serves 8-10

1 spaghetti squash, cooked and shredded (*see my microwave directions)
1 Tbsp olive oil
1 red onion, chopped
1 tsp minced garlic
8 cups beef broth (sub vegetarian broth if you desire)
3 cans diced roasted tomatoes, with juice
1 zucchini, diced
1 yellow squash, diced
1 red bell pepper, seeded and diced
10 fresh basil leaves, chopped
2 stalks celery, chopped
2 carrots, diced
1 parsnip, chopped
2 cups fresh kale leaves, chopped
2 cans kidney beans
1/4-1/2 tsp crushed red pepper flakes, to taste
1/2 tsp ground black pepper
1/2 tsp liquid smoke
2 Tbsp balsamic vinegar

In a large soup pot, heat olive oil over medium-high heat.  Add garlic and onion and saute until fragrant, 3-4 minutes.  Add remaining vegetables (including spaghetti squash) and saute for an additional 2-3 minutes.  Stir in broth, tomatoes, beans, red pepper flakes, black pepper, liquid smoke, and balsamic vinegar.  Bring to a low boil, then reduce heat to medium-low and cook for 10-15 minutes, or until vegetables are softened to your desire.  Serve immediately!

Nutrition Info per 1 1/2 cups: 154 calories, 2 g fat, 7 g protein, 21 g carbohyrates, 7.5 g fiber

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