health guides
Minestrone
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
- 25mL olive oil
- 1 onion, chopped
- 1 stalk celery, sliced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 1g basil leaves
- 1g marjoram leaves
- 1 medium zucchini, chopped
- 1L chicken or vegetable broth
- 300g white beans, cooked canned beans work well
- 910g canned tomatoes
- 1/2 head cabbage, chopped
- 10g 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
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 4g
(2%)Cholesterol 5mg
(17%)Sodium 407mg
(27%)Potassium 932mg
Total Carbohydrate 30g
(26%)Dietary Fibre 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.
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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 December 2024.
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