Protein Packed Minestrone Soup with Wholewheat Onion Breadsticks

September 1, 2014 by Tracy 8 Comments

Packed Minestrone Soup

Vegan Mofo is here…….and I have decided to go with a theme of Soups paired with different breads. When I first thought of this, I was only thinking how great all the soup and fresh baked bread would be. I didn’t really consider the fact that if I make and post about 20 different soups, that will also mean I will be baking 20 different breads. Well, I will certainly be busy, but one thing I know for sure…… my kitchen is going to smell great for the next month at least.

So here we are with the first soup and bread recipes for MoFo.

Packed Minestrone Soup

There is something wonderful about Minestrone Soup. it is so rich and full of flavours. Indeed a meal in itself. To enjoy with this wonderful soup, I have made a warm onion bread roll, full of whole wheat goodness. I will be making some Gluten Free breads as well during the month and will have an All Purpose Gluten Free Bread Flour mix for you as well in the coming posts.

Enjoy,

Packed Minestrone Soup

Protein Packed Minestrone Soup

Makes 6 servings

Ingredients

• 1 yellow onion, diced
• 2 medium carrots, diced
• 2 stalks celery, diced
• 2 Tbsp olive oil
• 1 zucchini, diced
• 1 cup fresh green beans, cut into bite size pieces
• 1 red pepper, diced
• 3 cloves garlic, minced
• 3 cups vegetable broth
• 1 (14 oz) can crushed tomatoes
• 3 cups water
• 1 handful fresh chopped parsley
• ½ tsp rosemary
• ½ tsp dried thyme
• 1 tsp sugar
• Salt and freshly ground black pepper, to taste
• 1/2 cup dry quinoa – rinsed
• 1 cup dry pasta
• 1/2 (15 oz) can cannellini beans, drained and rinsed
• 1/2 (15 oz) can chick peas, drained and rinsed
• 1 Tbsp lemon juice

Directions

Heat olive oil over medium heat in large soup pot. Add diced onion, carrots and celery and sauté about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and continue to sauté 2 additional minutes, then add garlic and cook 1 minute longer.

Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, granulated sugar, season with salt and pepper to taste and bring mixture to a boil, add quinoa and pasta then reduce heat to medium and allow soup to gently simmer, uncovered until pasta is cooked al dente, about 12 minutes.

If necessary add additional water to keep soup at desired consistency.

Add cannellini beans, chick peas, and lemon juice and cook, uncovered for 5 minutes.

 

Protein Packed Minestrone Soup

Whole Wheat Onion Breadsticks

Makes 14

• 1 pkg active dry yeast
• 2 Tblspns sugar
• 4 1/4 cups whole wheat flour
• 1 Tblspn sea salt
• 2 Tblspns coconut oil, melted
• For the Topping
• 3 Tblspns unsalted butter melted
• 1/2 tspn coarse sea salt
• 1/4 tspn onion powder
• pinch of dried oregano

Place 1/4 cup warm water and sugar in a mixing bowl, stir to dissolve sugar, sprinkle in the yeast and set aside until foamy, about 10 mins.

Add the flour, coconut oil, fine salt and 1 1/4 cups plus 2 Tblspns warm water, mix using dough hook attachment of mixer, or by hand until slightly sticky dough forms, approx 5 mins (mixer), 10 mins by hand.

Knead the dough on a floured surface for 5 mins or until smooth and soft.

Roll into a 18 inch log and cut into 14 equal pieces.

Knead each piece and then shape into 7 inch breadstick. Place on parchment lined baking tray, leaving 1 – 2 inches spacing.

Cover with a cloth and let rise in a warm spot until doubled in size, approx2 hours

Preheat oven to 375

Topping:

Brush the breadsticks with half the melted butter and sprinkle sparingly with coarse sea salt. Bake until lightly brown, about 15 mins.

Mix together the remaining salt, onion powder and oregano.

Brush breadsticks with remaining melted butter and sprinkle with onion oregano mixture.

Serve warm.

Protein Packed Minestrone Soup

Nutrition Facts Breadsticks only

Serving Size 52 g One Breadstick

Amount Per Serving

Calories 181 Calories from Fat 43

% Daily Value*

Total Fat 4.8g 7%

Saturated Fat 2.5g 13%

Cholesterol 0mg 0%

Sodium 95mg 4%

Potassium 51mg 1%

Total Carbohydrates 29.9g 10%

Dietary Fiber 1.1g 5%

Sugars 0.8g

Protein 4.1g

Vitamin A 0% Vitamin C 0% Calcium 1% Iron 10%

Nutrition Grade B-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• Low in sodium
• Low in sugar
• High in selenium
• High in thiamin

 

Protein Packed Minestrone Soup

Nutrition Facts, Minestrone Soup Only

Serving Size 379 g

Amount Per Serving

Calories 236 Calories from Fat 62

% Daily Value*

Total Fat 6.9g 11%

Saturated Fat 1.1g 5%

Trans Fat  0.0g

Cholesterol 16mg 5%

Sodium 539mg 22%

Potassium 499mg 14%

Total Carbohydrates 34.8g 12%

Dietary Fiber 5.5g 22%

Sugars8.3g

Protein 9.7g

Vitamin A 98% Vitamin C 74% Calcium 7% Iron 33%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in cholesterol
• High in iron
• Very high in vitamin A
• Very high in vitamin B6
• Very high in vitamin C

 

Protein Packed Minestrone Soup