Chunky Minestrone Primavera with Clams

This stew is a wonderful mélange of spring vegetables, but it will take to almost any variation.

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 230
  • Calories from fat: 16%
  • Fat: 4.2g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 0.4g
  • Protein: 12.2g
  • Carbohydrate: 33.5g
  • Fiber: 4.2g
  • Cholesterol: 15mg
  • Iron: 3.8mg
  • Sodium: 653mg
  • Calcium: 158mg

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 cups diced fennel bulb (about 1 large bulb)
  • 1 cup chopped onion
  • 2 1/2 cups diced zucchini
  • 2 cups diced baking potato (about 8 ounces)
  • 1 1/2 cups water
  • 3/4 cup diced carrot
  • 1/2 cup uncooked long-grain rice
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 (16-ounce) cans fat-free, less-sodium chicken broth
  • 1 (15.5-ounce) can Great Northern beans or other white beans, rinsed and drained
  • 2 garlic cloves, minced
  • 1 cup shelled green peas (about 1 pound unshelled)
  • 1/3 cup chopped fresh flat-leaf parsley
  • 1/4 cup chopped fresh basil
  • 1 (6 1/2-ounce) can chopped clams, undrained
  • 1/2 cup (2 ounces) grated Asiago or fresh Parmesan cheese

Preparation

  1. Heat oil in a large Dutch oven over medium-high heat. Add fennel and onion, and sauté for 5 minutes. Add zucchini and the next 10 ingredients (zucchini through garlic); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add peas, parsley, basil, and clams, and cook, uncovered, 5 minutes. Ladle soup into each of 8 bowls; sprinkle with cheese.
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