Minestrone is a thick, hearty soup that usually contains vegetables, pasta, and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content.

Serves 4

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)

Serving size: About 2 cups
  • Total carbohydrate: 30 g
  • Dietary fiber: 8 g
  • Sodium: 400 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 3 g
  • Total fat: 5 g
  • Cholesterol: 11 mg
  • Protein: 10 g
  • Calories: 213
  • Fats and oils: 1
  • Grains and grain products: 1
  • Nuts seeds and dry beans: 1
  • Vegetables: 2
  • Carbohydrates: 1
  • Protein and dairy: 1
  • Vegetables: 1
  • Fats: 1
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 1
  • Starches: 1.5
Last Updated: 2014-06-18
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