MINESTRONE (VEGETABLE SOUP)
- spray oil such as Pam-You may use olive oil or any type of cooking oil of your choice
- spray oil such as Pam-You may use olive oil or any type of cooking oil of your choice
-1 large diced onion
-2 diced potatoes
-2 cups whole tomatoes, fresh or canned
-1 small can tomato paste
-1 can red kidney beans
-1 can garbanzo beans (chickpeas)
-1 small can tomato paste
-1 can red kidney beans
-1 can garbanzo beans (chickpeas)
-1 cup each frozen peas, carrots, corn and cut beans
-1 cup small pasta
- Salt, black pepper to taste
- Dry oregano & basil (optional)
Variation: You may use any type of seasonal vegetables such as celery, cabbage, spinach, artichoke, eggplants and zucchinis. You may also add lentils or any type of grain to it instead of the pasta. It is all up to you!
Sauté onions. Add potatoes and cook until semi soft. Add the rest of the vegetables and stir a few minutes. Add the seasoning to the diluted tomato paste and 2 cups of water, add peeled tomatoes. Bring to a boil then let simmer until vegetables are almost ready. Add water as needed. Add dried shell pasta at the last stage of cooking which is about 8 to 10 minutes. Let stand 5 minutes before serving. Sprinkle grated cheese on each serving if you like. Serve with baked chicken and green salad on the side.
Variation: You may use any type of seasonal vegetables such as celery, cabbage, spinach, artichoke, eggplants and zucchinis. You may also add lentils or any type of grain to it instead of the pasta. It is all up to you!
Sauté onions. Add potatoes and cook until semi soft. Add the rest of the vegetables and stir a few minutes. Add the seasoning to the diluted tomato paste and 2 cups of water, add peeled tomatoes. Bring to a boil then let simmer until vegetables are almost ready. Add water as needed. Add dried shell pasta at the last stage of cooking which is about 8 to 10 minutes. Let stand 5 minutes before serving. Sprinkle grated cheese on each serving if you like. Serve with baked chicken and green salad on the side.
شوربه المينستروني- حساء الخضار على الطريقه الأيطاليه
بصله كبيره مقطّعه مكعبات
سبراي الزيت- يمكنك استخدام زيت الزيتون او اي نوع من الزيت من اختيارك
بصله كبيره مقطّعه مكعبات
حبتين بطاطا مقطّعين مكعبات
علبة لوبيا حمراء
علبة حمص مسلوق
بندوره طازجه أو معلبة
علبة من معجون البندوره
كوب أو اثنان من البازيلا المثلجه ، والجزر والذرة
كوب من المعكرونة الصغيرة الحجم
الملح والفلفل الأسود ، الريحان والزعتر الجاف-اختياري
ملاحظه: يمكنك استخدام اي نوع من الخضار الموسميه مثل الكرفس ، الملفوف ، السبانخ ، والخرشوف ، الباذنجان , القرع او الكوسا. يمكنك ايضا اضافة العدس أو أي نوع من أنواع الحبوب بدلا من المعكرونة
حمّري البصل في الزيت
. أضيفي البطاطا
أطبخيها حتى تصبح طريه نوعا ما.
أضيفي بقية الخضار وحركي بضع دقائق. تضاف التوابل الى معجون النبدوره و كوبين من الماء ، تضاف البندوره الحب
. أغليها على نار عاليه ثم على نار هادئه لحوالي عشرين الى ثلاثين دقيقه
تضاف المعكرونة في المرحلة الاخيرة من الطبخ , في العشر الدقائق الأخيره
. أرفعيها عن النار و قدّميها خمس دقائق بعدها
يمكنك رش الجبن الأيطالي على وجه صحن التقديم, حسب الرغبه
تقدّم كوجبه كامله أو مع الدجاج المشوى والسلطة خضراء .
8 comments:
Wow soup looks yummy. First time here. U have a nice blog. Nice videos also.
kitchen flavours, thanks for coming by and leaving a nice comment. i appreciate it.
mar7ba summer
kefak , first thing the soup looks great ,second i wanted to ask u three things 1 . can u make an easy way to make kafta be t7inia i don't know if u did before or u know what is but am sure a good like u know is it. 2 . if it possible if u can let us know in each dish u but how calorie in the dish u make in serving if possible u know every thing these days is about calorie counting and dieting . 3 . i f u can find us away to cook our Arabic food in much healthier way lighter way .
thank u alot love ur web site it's great
noor
Noor, i hope you come back to this page to read my reply to you.
One:i have kufta bil ta7eeneh video, but still in production...it will be few weeks before i post this recipe but please come back and visit for the recipe.
Two:i am not a nutritionist, so i cannot tell you the calorie content in each dish, but i used common sense to know if any recipe is high in fat, saturated and unsaturated fats, depending on whats used in it.
Three: you can modify ANY recipe almost to make it low in fat/carb and calories by omitting using saturated fats and less fatty ingredients. i believe that modifying recipes and portion control is key in controlling your fat and calorie intake, so moderation in eating is key to leading a healthy lifestyle.
for example, you can use less oil in cooking, or use spray oils instead of ghee (samn baladi). also, use less red meats or using lean meats lowers the fat in recipes. of course omitting butter all together when cooking makes it lighter instantly. its all about using common sense and moderation. thanks for your comment.
thank u summer for replying back 'ill be back for the kefta be t7inia i need to learn to make it lol not for me for my husband .and about cooking trying out Arabic dish will some of them in healthier way like..... for example mas23a eggplant i tried to broil the eggplant instead frying them i tried using less oil but e5555 i didn't like it neither my family lol am trying but it's like it doesn't taste better unless it was full oil lol . any way i 'll keep trying at least for my self to cook food bec i need it to lose wight. thank u again honey and keep up the good work at this amazing web site.
Noor, thanks for coming back.
i think with mas23a, when baking the eggplants you do not get the same results as it is fried...of course if you bake it , it will be less calories but will lose some of its unique flavors. have you tried to spray the eggplants with oil spray on both sides before baking in the oven? try it and make sure they get crispy while baking, this adds to their flavor for sure. good luck.
this minestrone soup was awesome
rekhas kitchen, glad the recipe worked out for you. thanks!
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