Italian Vegetable Bean Soup by Carole Jakucs, RN

Fall is here and with it our craving for warm, healthy soups. I created this recipe to have a hearty yet healthy soup for my family and I to eat when the cold weather hits.

This soup is dense with a variety of vegetables so packed with vitamins, minerals, and fiber. Two examples are zucchini and spinach: They both contain Vitamin A and carotenoids which help maintain eye health.

The beans provide fiber and protein too. If you want more protein, you can use chicken "bone" broth. 

If you’re a vegan, just replace the bone broth or chicken broth with vegetable broth for your liquid. It will still taste great.

Italian Vegetable Bean Soup by Carole Jakucs, RN. 
October, 202. Image subject to copyright. 

Ingredients

• 4 tablespoons olive oil
• 1 (16-oz) bag of frozen spinach
• 5 large celery stalks, rinsed and chopped
• 1 large yellow onion, chopped 
• 1 medium to large sized green Italian zucchini
• 1 small to medium yellow squash (summer)
• 1 (32-ounce) container chicken bone broth, chicken broth or 
         vegetable broth
• 2 (15.5-ounce) cans cannellini beans, drained and rinsed well. 
        (You can substitute with great northern beans)
• 1 (28-ounce) can diced tomatoes with juice (or 2, 15-ounce cans)
• 3 - 4 tablespoons Italian seasoning to taste
• Salt and pepper to taste
• Garlic powder to taste

Italian Vegetable Bean Soup by Carole Jakucs, RN. 
October, 2021. Image subject to copyright.

Instructions

• Heat olive oil for one minute over low heat in a 5 or 6-quart pot. 

• Add onions, celery, zucchini, and squash. Cook for 4 - 6 minutes, stirring frequently.

• Add spinach and cook for an additional 4 minutes, stirring frequently.

• Add broth, cannellini beans, diced tomatoes, Italian seasoning, salt, pepper, and  garlic powder to taste.

• Bring to a gentle boil. Reduce heat and cover keeping at a gentle simmer. Cook  with the lid on for 20 – 25 minutes. 

Enjoy and stay healthy!

Fried Zucchini – The Healthy Way

Zucchini is so versatile – you can cook it in so many ways. It’s also nutritious: Containing fiber, magnesium, potassium, Vitamins A and C and more. Zucchini is also low in carbs and is fat free.

One of my son’s recently gave me a homegrown zucchini that was supersized. So, instead of my usual way of preparing it, which is to chop it up, then sauté with onion and tomato and Italian herbs (will post this recipe in the future), I decided to slice it, due to its large size.

It’s a simple recipe and all you need is:

One large zucchini (big enough to make long slices)

1-2 eggs

Flour

Salt and pepper to taste

1 -2 tablespoons of Olive oil (for your pan)

Directions:

Slice the zucchini as evenly as possible so you end up with pieces of similar size.

Dip each slice in a bowl containing the beaten egg (have a 2nd egg handy, you may need it).

Dredge each egg coated slice of zucchini in flour.

Place the coated, sliced zucchini pieces in a frying pan that has already been prepared with olive oil and slightly heated.

Cook at a low to medium heat.

Turn over each slice after about 4 – 6 minutes, and cook the other side for the same amount of time.

Let cool and enjoy!

This is a great side dish, good in a sandwich, or makes for a great meatless meal, after topping it with some shredded mozzarella or grated Romano or parmesan cheese.