Recipe: Minestrone Soup

Jan 19 8:12am | Tara Schmidt | @taraschmidt

Written by Meredith Bonde, Mayo School of Health Sciences dietetic intern 

This Italian soup is a perfect way to warm up during the cold winter months. A hearty 2 cup serving is only 200 calories and contains 11 grams of fiber to keep you feeling full. This recipe is also low in sodium and saturated fat, making it heart-healthy.

To make it plant-based, use vegetable broth. Serve with a side of mixed greens with fresh chopped vegetables and low-fat Italian vinaigrette.

Number of servings: 4

Serving Size: 2 cups

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, low-sodium chicken broth
  • 2 large tomatoes, seeded and chopped
  • 1/2 cup chopped spinach
  • 1 can (16 ounces or about 1 1/2 cups) no-salt-added kidney beans, drained
  • 1/2 cup uncooked whole-grain small shell pasta
  • 1 small zucchini, diced (about 1 cup)
  • 2 tablespoons chopped fresh basil

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots. 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:

  • Calories 200
  • Total fat 4 g
  • Saturated fat 0.5 g
  • Trans fat 0 g
  • Monounsaturated fat 2.5 g
  • Cholesterol 0 mg
  • Sodium 98 mg
  • Total carbohydrate 30 g
  • Dietary fiber 11 g
  • Total sugars 5 g
  • Added sugars 0 g
  • Protein 11 g

For this recipe and more, visit Mayo Clinic Healthy Recipes

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