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Kamut® Minestrone
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Authored By: Kamut Association of North America
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Kamut is an ancient grain making a comeback due to its superior nutritional content.
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Diet Type: Vegetarian
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Ingredients:
1 tablespoon olive oil1 small onion, chopped2 cloves garlic, minced or pressed1 cup chopped cabbage1 small zucchini1 small sliced carrot1 peeled, seeded, diced tomato1 cup cooked navy or Great Northern Beans3/4 teaspoon salt1/2 teaspoon pepper1 bay leaf1 tablespoon finely chopped fresh parsley1 tablespoon finely chopped fresh basil4 cups water1 cup Kamut pasta elbows1/2 cup grated parmesan cheese
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Add olive oil to 2 quart soup pot and place over medium heat. Saute the onion, then the garlic, cabbage, zucchini and carrot. Add the tomato, beans, salt, pepper, bay, basil, parsley and water. Bring to a boil, add Kamut elbows and simmer for 12 to 15 minutes or just until the pasta is tender. Stir in 1/4 cup of the parmesan cheese. Sprinkle remaining sheese on each bowl as a garnish. Serves 4. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 277
Calories from Fat 76
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% Daily Value*
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| | Total Fat 8g | 13% | | | Saturated Fat 3g | 15% | | | Mono Fat 4g | | | | Cholesterol 10mg | 3% | | | Sodium 683mg | 28% | | | Total Carbs 36g | 12% | | | Dietary Fiber 8g | 32% | | | Sugars 1g | | | | Protein 15g | | | | Iron | 21% | | | Calcium | 23% | | | Vitamin C | 23% | | | Vitamin E | 4% | | | Vitamin A | 39% | | | Vitamin B-12 | 3% | | | Vitamin B-6 | 10% | | | Pantothenic acid | 4% | | | Niacin | 11% | | | Riboflavin | 12% | | | Thiamin | 20% | | | Folate | 23% | | | Selenium | 12% | | | Manganese | 20% | | | Copper | 10% | | | Zinc | 7% | | | Potassium | 14% | | | Phosphorus | 33% | | | Magnesium | 20% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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