In a quest to become healthier, my husband and I adopted the Mediterranean diet as part of our lifestyle. Benefits of this forever plan include heart health, weight maintenance and longevity. The Mediterranean diet eliminates unhealthy processed foods. It’s low on red meat; instead, incorporating more chicken, fish, whole grains, fresh vegetables and fruits, beans and legumes. Work this principle into a soup, and you have the perfect healthy, nutritious comfort food.
So many great soups start out with a mirepoix, and this is no exception. Parmesan cheese rind makes it earthy—pesto keeps it rich—beans add bulk and fiber. Serve with whole wheat pita bread for a satisfying meal guaranteed to keep you healthy, lean and nourished.
Bean and Pesto Vegetable Soup
2 tablespoons olive oil
1 cup each thinly sliced carrots, chopped celery and chopped onion
1 teaspoon minced garlic
3 cans vegetable stock
1 14-oz. can diced tomatoes
1 teaspoon dried oregano
2-inch piece Parmesan cheese rind
2 14-oz. cans beans (cannellini, great northern, kidney, whatever you like)
1 tablespoon jarred pesto sauce
Kosher salt and freshly ground black pepper
Fresh chopped Italian parsley
In a large saucepan, sauté carrots, celery and onion over medium heat for 5-8 minutes until tender, adding a sprinkle of kosher salt and freshly ground black pepper. Add garlic and cook another minute. Stir in stock, tomatoes, cheese rind and oregano; bring to boil. Lower heat, cover, and cook gently for 20 minutes or until carrots are tender. Add beans and pesto; season with salt (1-1 ½ teaspoons) and pepper to taste. Heat through. Remove cheese rind, and serve in bowls topped with fresh chopped parsley.
