Minestrone Soup

Chock-full of veggies in a tomatoey broth, pretty much any minestrone you come across is going to be a reasonably good choice. But the real spoiler is sodium, which is off the charts in most typical recipes and prepared versions. This mouthwatering meal in a bowl is case in point that you don't need to lean on salt for flavor when you use lots of herbs like basil, oregano, and parsley and aromatics like garlic and onion.

Minestrone Soup
6 servings plus leftovers
20 mins
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  • 1 large onion, diced
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 2 ribs celery, diced (1/2 cup)
  • 1 large carrot, peeled and diced
  • 1 medium zucchini (about 8 ounces), diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 6 cups low-sodium vegetable broth or low-sodium chicken broth (48 ounces)
  • 1 28 ounce cans no-salt-added diced tomatoes
  • 1 45 ounce can no-salt-added crushed tomatoes
  • 1 15 ounce can low-sodium cannellini beans, drained and rinsed
  • 1/2 cup whole grain elbow pasta
  • 1/3 cup finely shredded Parmesan cheese
  • 2 tablespoons chopped fresh parsley leaves
In a large soup pot over medium-high heat cook and stir onion in hot oil for 4 minutes or until translucent. Add garlic; cook for 30 seconds. Add celery and carrot. Cook and stir for 5 minutes, until vegetables begin to soften. Add zucchini, oregano, basil, salt, and pepper. Cook for 2 minutes, stirring frequently.
Add the broth and the diced and crushed tomatoes. Bring to boiling. Reduce heat to medium low. Simmer uncovered for 10 minutes. Add the beans and pasta. Cook for 10 to 15 minutes or until pasta and vegetables are tender. Top servings with cheese and parsley.
Make it vegetarian
Use the vegetable broth option as directed.
For hearty appetites
Serve with Prosciutto-Arugula Panini.
Make it gluten-free
Use gluten-free broth and substitute 1/2 cup of uncooked rice for the pasta. Cook 5 minutes longer or until rice is tender.

nutrition information

Per Serving: cal. (kcal) 236, Fat, total (g) 7, chol. (mg) 3, sat. fat (g) 1, carb. (g) 36, Monounsaturated fat (g) 4, Polyunsaturated fat (g) 1, fiber (g) 9, sugar (g) 13, pro. (g) 10, vit. A (IU) 3547, vit. C (mg) 31, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (”g) 28, Cobalamin (Vit. B12) (”g) 0, sodium (mg) 719, Potassium (mg) 471, calcium (mg) 182, iron (mg) 4, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
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