be_ixf;ym_202109 d_21; ct_50

Minestrone soup

Nutrition Facts

Serving Size About 2 cups
Calories 200

Amount Per Serving
Monounsaturated fat 2.5 g
Saturated fat 0.5 g
Total fat 4 g
Sodium 98 mg
Cholesterol 0 mg
Dietary fiber 11 g
Protein 11 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Minestrone is a thick, hearty soup of vegetables, pasta, and peas or beans.

Ingredients

(Serves 4)
  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1/3 cup chopped celery
  • 1 carrot, diced
  • 1 garlic clove, minced
  • 4 cups fat-free, low-sodium chicken broth
  • 2 large tomatoes, seeded and chopped
  • 1/2 cup chopped spinach
  • 1 can (16 ounces or about 1 1/2 cups) no-salt-added kidney beans, drained
  • 1/2 cup uncooked whole-grain small shell pasta
  • 1 small zucchini, diced (about 1 cup)
  • 2 tablespoons chopped fresh basil

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots. Saute until softened, about 5 minutes.

Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.

Last Updated: July 17th, 2020