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Minestrone soup

July 28, 2022

Recipe

Minestrone is a thick, hearty soup of vegetables, pasta, and peas or beans.

Serves 4

Making soup from scratch allows you to control the sodium level.

To make this plant based, use vegetable stock.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 200 Calories 30 g Total carbohydrate 0 mg Cholesterol 11 g Dietary fiber 2.5 g Monounsaturated fat Potassium 11 g Protein 0.5 g Saturated fat About 2 cups Serving size 98 mg Sodium 4 g Total fat