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Healthnotes Index:

Minestrone

Minestrone: Main Image

Quick Facts

Servings: 6
This is a basic hearty soup. You can substitute other vegetables, either cooked or raw; whatever is seasonal or on hand. The more veggies that are added, the heartier and more complex the soup.

Ingredients

  • 1 1/2 Tbs olive oil
  • 1 onion, chopped
  • 1 stalk celery, sliced
  • 2 cloves garlic, minced
  • 2 carrots, sliced
  • 1 tsp basil leaves
  • 1 tsp marjoram leaves
  • 1 medium zucchini, chopped
  • 1 quart chicken or vegetable broth
  • 2 cups white beans, cooked (canned beans work well)
  • 2 cups canned tomatoes
  • 1/2 head cabbage, chopped
  • 1/4 cup parsley
  • Pepper, to taste

Directions

  • Heat the olive oil in a large, heavy bottomed pot.
  • Add onions, celery, and garlic and sauté until the vegetables are tender, but not yet browned. Add basil and marjoram leaves and stir for one to two minutes.
  • Add chopped zucchini and cook for another few minutes. Pour in chicken or vegetable broth, the cooked beans and the tomatoes. Cover, bring to a boil, and then reduce heat to simmer.
  • Allow the soup to cook for about 45 minutes, stirring occasionally. If the soup looks thicker than desired, add some water, 1 cup (240mL) at a time.
  • When it almost looks like soup, add the chopped cabbage and parsley and cook for about 10 minutes more.
  • Add some freshly ground black pepper to taste.
  • At this point the soup is done. If a heartier soup is desired, a handful of small sized pasta can be added; then the soup needs to be cooked for an additional 10 minutes.
  • Serve with sprinkling of Parmesan cheese over the top, if desired.

Nutrition Facts

Calories 214
  Calories from Fat 52 (24%)
(9%)Total Fat 6g
(5%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(2%)Cholesterol 5mg
(17%)Sodium 407mg
(27%)Potassium 932mg
Total Carbohydrate 30g
(26%)Dietary Fiber 6g
Sugars 7g
Sugar Alcohols 0g
(23%)Protein 12g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.


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