By Mayo Clinic Staff
Dietitian's tip:
Making soup from scratch allows you to control the sodium level.
To make this plant based, use vegetable stock.
Number of servings
Serves 4
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
- High-fiber
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, low-sodium chicken broth
- 2 large tomatoes, seeded and chopped
- 1/2 cup chopped spinach
- 1 can (16 ounces or about 1 1/2 cups) no-salt-added kidney beans, drained
- 1/2 cup uncooked whole-grain small shell pasta
- 1 small zucchini, diced (about 1 cup)
- 2 tablespoons chopped fresh basil
Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots. 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 200
- Total fat 4 g
- Saturated fat 0.5 g
- Trans fat 0 g
- Monounsaturated fat 2.5 g
- Cholesterol 0 mg
- Sodium 98 mg
- Total carbohydrate 30 g
- Dietary fiber 11 g
- Total sugars 5 g
- Added sugars 0 g
- Protein 11 g
- Protein and dairy 1
- Vegetables 1
- Carbohydrates 1
- Nuts, seeds and dry beans 1
- Grains and grain products 1
- Vegetables 2
- Fats and oils 1
- Meat and meat substitutes 1
- Nonstarchy vegetables 1
- Fats 1
- Starches 1 1/2
Show References
- Tyler Herbst S. Food Lover's Companion. 3rd ed. Barron's; 2001:447.
Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/minestrone-soup/rcp-20049680