A bowl of healthy minestrone on this rainy day…

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.

Number of servings

Serves 4

Ingredients

  1. 1 tablespoon olive oil
  2. 1/2 cup chopped onion
  3. 1/3 cup chopped celery
  4. 1 carrot, diced
  5. 1 garlic clove, minced
  6. 4 cups fat-free, unsalted chicken broth
  7. 2 large tomatoes, seeded and chopped
  8. 1/2 cup chopped spinach
  9. 1 can (16 ounces or about 1 1/2 cups) canned chickpeas or red kidney beans, drained and rinsed
  10. 1/2 cup uncooked whole-grain small shell pasta
  11. 1 small zucchini, diced
  12. 2 tablespoons fresh basil, chopped

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.

Serving size: About 2 cups

  • Total fat 5 g
  • Calories 213
  • Protein 10 g
  • Cholesterol 11 mg
  • Total carbohydrate 30 g
  • Dietary fiber 8 g
  • Monounsaturated fat 3 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Sodium 400 mg
  • Added sugars 0 g

Bon appetite…

One thought on “A bowl of healthy minestrone on this rainy day…”

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