• Serves
    4
  • 213
    Calories

Dietician's Tip: 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.

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

  • Calories 213
  • Cholesterol 11 mg
  • Monounsaturated fat 3 g
  • Saturated fat 1 g
  • Sodium 400 mg
  • Total carbohydrate 30 g
  • Dietary fiber 8 g
  • Protein 10 g
  • Serving size About 2 cups
  • Total fat 5 g
  • 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: 06-18-2014
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