Preparation time
20 minutes
Ready in
50 minutes
Cooking Time: about 30 minutes
Makes
Serves 4 to 6 (makes 9-1/2 cups/2.375 L)
Ingredients
- 1 tbsp (15 mL) olive oil
- 2 Ontario Carrots, thinly sliced
- 1 Ontario Onion, chopped
- 1 Ontario Greenhouse Sweet Yellow Pepper, chopped
- 1/2 tsp (2 mL) each Italian seasoning, salt and freshly ground black pepper
- 3 cloves garlic, minced
- 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
- 1 can (14 oz/398 mL) fire roasted diced tomatoes
- 1 carton (900 mL) no salt added vegetable broth
- 1 lb (500 g) Ontario Asparagus, trimmed and sliced into 1-inch (2.5 cm) pieces
- 3 cups (750 mL) Ontario Baby Spinach, chopped if you like
- 1/2 cup (125 mL) Ontario Peas (fresh or frozen)
- 1/3 cup (75 mL) basil pesto, plus additional for serving
Instructions
In large pot, heat oil over medium-high heat. Add carrots, onion, yellow pepper, Italian seasoning, salt and pepper, cook stirring occasionally until softened, about 5 minutes.
Add garlic, beans, tomatoes and broth, cover; bring to boil. Reduce heat; simmer for 10 minutes. Stir in asparagus; simmer for 5 minutes or until asparagus is tender, adjusting heat to maintain simmer. Stir in spinach, peas and pesto, cook for 1 minute or until spinach wilts. Ladle into bowls; serve with a dollop of pesto.
Nutritional Information
1 Serving (When recipe serves 6):
- Protien: 11 grams
- Fat: 10 grams
- Carbohydrate: 31 grams
- Calories: 251
- Fibre: 8 grams
- Sodium: 450 mg