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Recipe: Minestrone soup

Recipe: Minestrone soup

Minestrone is a thick, hearty soup that usually contains vegetables, pasta, and peas or beans.

Minestrone is a thick, hearty soup that usually contains vegetables, pasta, and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content.


Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and 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.


Ingredients
  • 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, unsalted chicken broth
  • 2 large tomatoes, seeded and chopped
  • 1/2 cup chopped spinach
  • 1 can (16 ounces or about 1 1/2 cups) canned chickpeas or red kidney beans, drained and rinsed
  • 1/2 cup uncooked whole-grain small shell pasta
  • 1 small zucchini, diced
  • 2 tablespoons fresh basil, chopped

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories213 
Carbohydrate30 g 
Cholesterol11 mg 
Fiber8 g 
Monounsaturatedfat3 g 
Potassium 
Protein10 g 
Saturatedfat1 g 
ServingsizeAbout 2 cups 
Sodium400 mg 
TotalFat5 g 

2014-06-18

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