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Recipe: Minestrone soup

Medically reviewed on June 18, 2018

Serves 4

Dietitian Tip

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.

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

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.

Nutritional Analysis (per serving)

Serving SizeAbout 2 cups
Calories213
Carbohydrate30 g
Cholesterol11 mg
Fiber8 g
Protein10 g
Sodium400 mg
Monounsaturated Fat3 g
Saturated Fat1 g
Total Fat5 g

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