Vegetable Soup Minestrone

7 Reviews
86% 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.

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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.

Observations

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 %
More info

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
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1 ½
Meat and Alternatives ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (7 with rating only) 86% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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