Vegetable Soup Minestrone

6 Reviews
83% 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

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 [optional]
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

per 1 SERVING (510 g)

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

Net Carbs

40 g

Protein

9 g

Vitamin A

116 %

Vitamin C

26 %

Calcium

10 %

Iron

13 %

Claims

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

DIABETES Exchange

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

Leave a review

You have to be logged in to leave a review

Members' Reviews

6 Reviews (6 with rating only) 83% would make this recipe again

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.