Loaded with fresh vegetables, this easy minestrone soup is low in calories, fat, and cholesterol—yet rich in fiber and flavor.
Creative Cooking for the Health-Conscious Gourmet
Recipe
There’s nothing like a warm bowl of soup on a cold winter day. This hearty soup is chocked full of vegetables. It uses canned and frozen vegetables along with fresh ones that are typically available all winter. (Explore the nutritional benefits of fresh, frozen, and canned vegetables in our article “Eat Your Vegetables: Fresh, Frozen, or Canned?”)
Ingredients:
1 medium onion, diced
½ cup diced carrots
½ cup diced celery
2 cloves garlic, sliced
1 Tbsp dried parsley flakes
1 tsp dried basil
½ tsp salt
¼ tsp black pepper
1 (15.5 oz) can kidney beans
1 (28 oz) can diced tomatoes with juice
1 cup shredded cabbage
1 cup frozen peas
1 (10-12 oz) bag frozen Italian vegetables
2 oz (1/2cup) dry spaghetti, broken into pieces
5 cups low-sodium chicken broth
Instructions
Spray large pot or Dutch Oven with cooking spray.
Sauté diced onion for 3-5 minutes until translucent.
Add carrots and celery, cook for another 3 minutes.
Stir in garlic, parsley, basil, salt, and pepper and cook for another 2 minutes.
Add kidney beans and tomatoes with juice. Cook on medium heat for 10 minutes.
Stir in shredded cabbage, peas, and Italian vegetables and cook for 2 more minutes.
Add dry pasta and chicken broth and bring to boil, reduce heat to a simmer and cook for 30 minutes, stirring occasionally.
Nutritional Information
Makes 6 1.5 cup Servings
Nutrients in a serving: Calories 155, Total Fat 0.7g, Saturated Fat 0g, Cholesterol 0mg, Total Carbohydrate 30g, Dietary fiber 7g, Protein 9g, Potassium 660mg, Sodium 430mg
Chef and Author:
Medically Reviewed by FibonacciMD editors.
Editor’s comment- Ideal for low-calorie, low fat, low cholesterol, high fiber dietary regimen. Replace the chicken broth with vegetable broth and then suitable for vegetarians too.
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