With an emphasis on vegetables and beans, Minestrone can be a healthy soup for cool fall days.
To keep it on the healthy side, the version below from the Mayo Clinic uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content, as well as whole-grain pasta.
Number of servings: 4 (serving size – about 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, unsalted chicken broth
- 2 large tomatoes, seeded and chopped
- 1/2 cup chopped spinach
- 1 can (16 ounces or about 1 1/2 cups) canned chickpeas or red kidney beans, drained and rinsed
- 1/2 cup uncooked whole-grain small shell pasta
- 1 small zucchini, diced
- 2 tablespoons fresh basil, chopped
Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and 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
- Total fat: 5 g
- Calories: 213
- Protein: 10 g
- Cholesterol: 11 mg
- Total carbohydrate: 30 g
- Dietary fiber: 8 g
- Monounsaturated fat: 3 g
- Saturated fat: 1 g
- Trans fat: 0 g
- Sodium: 400 mg
- Sugars: 0 g
