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

by 1  person


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Yield: 6 servings plus leftovers
Prep Time: 20 mins
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Ingredients
  • 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
Directions
1.
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.
2.
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

1.
Use the vegetable broth option as directed.
For hearty appetites

1.
Serve with Prosciutto-Arugula Panini.
Make it gluten-free

1.
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, Monosaturated 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 (µg) 28, Cobalamin (Vit. B12) (µg) 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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