Vegetable Soup Minestrone

Vegetable Soup Minestrone

Minestrone is a thick soup of Italian origin made with whatever vegetables are in season, often with the addition of pasta or rice, and served with Parmigiano on the side.

8 servings
Preparation 20 min
Cooking 1 h

260 calories per serving 


Ingredients

1 onions, finely chopped   200 g
2 cloves garlic, finely chopped    
1 stalk celery, finely chopped   70 g
4 carrots, one finely chopped, the others diced   400 g
2 tbsp olive oil   30 mL
1 tsp salt   4 g
1 3/4 cup green/snap beans, diced   180 g
5 zucchini, diced   650 g
3 potatoes, peeled, one whole, the others diced   600 g
4 cups chicken broth   1 L
2 cups red beans (canned), rinsed and drained   500 mL
1/2 cup frozen peas   60 g
  ground pepper to taste    
2 cups water, to cook the pasta   500 mL
160 g spaghettini, broken into pieces    
1/2 cup Parmesan cheese, grated   26 g

Before you start

A pressure cooker will be useful to reduce the cooking time from 50 min to 15 min

Method

  1. Prepare the vegetables: Finely chop the onion, garlic, celery, and one carrot. Dice the other vegetables, keeping one potato whole
  2. Heat the oil in a large pot over medium heat. Add the finely chopped vegetables, then sauté 5 min, with occasional stirring, until softened. Add the remaining vegetables, and salt, then cook 5 min with frequent stirring.
  3. Pour in the broth, bring to a boil, then reduce the heat, and simmer, covered, about 45-50 min, until the vegetables are softened. If using a pressure cooker, the cooking time is reduced to 15 min. Mash the whole potato, using a fork: the soup will be smoother. Add the red beans then cook 5 additional min.
  4. When ready to serve, add about ¼ cup (65 ml) of water per serving and bring to a boil. Add about 20 g of pasta per serving, breaking the spaghettini into smaller pieces before adding them to the pot. Cover, and cook over low heat until al dente, about 6-7 min. Add pepper to taste then ladle the soup into bowls. Sprinkle with grated Parmesan cheese and serve.

Remarks

This soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. The pasta should not be added before refrigerating or freezing, but later when the soup is reheated.

Nutrition Facts Table

Nutrition Facts

per 1 serving (510g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

4 g

6 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

760 mg

32 %

Carbohydrate

48 g

16 %

Fibre

8 g

33 %

Sugars

6 g

Protein

9 g

Vitamin A

120 %

Vitamin C

25 %

Calcium

10 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: ¾ serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat
Source of :
Calcium, Iron, Pantothenic Acid, Vitamin B2, Vitamin C, Vitamin E, Zinc
Good source of :
Copper, Niacin, Phosphorus, Vitamin B1, Vitamin B6
Excellent source of :
Fibre, Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin A, Vitamin K

More info


This recipe is in the following categories: Vegetables | Soups | Halal | High Fibre | Low Cholesterol | Low Saturated Fat | Italian

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