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Vegetable Soup Minestrone

2 Reviews
100% would make this recipe again

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.

Preparation : 20 min Cooking : 1 h
260 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal

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
2 cups water, to cook the pasta 500 mL
160 g spaghettini, broken into pieces
1/2 cup Parmesan cheese, grated 26 g
ground pepper to taste [optional]

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

per 1 Serving (510g)

Amount

% 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

116 %

Vitamin C

26 %

Calcium

10 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : ¾ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1 ½
Meat and Alternatives ½
Fats ½

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Low Saturated Fat | Halal | Low Cholesterol | High Fibre | Italian