Italian Minestrone Soup


2 cups of hearty soup is only 188 calories, 1.7 grams of fat, 9.7 grams protein and 9.4 grams fiber

The New Year is well on its way and many of us are paying attention to our diets after indulging in so many holiday goodies. This Italian Minestrone Soup recipe is so hearty and satisfying, you don’t even realize you are eating a big bowl of Healthy Goodness! A generous 2-cups of steamy heaven is only 188 calories, 1.7grams of fat, and packs in 9.7 grams of protein and 9.4 grams fiber….

But how does it taste you ask? It’s an Italian festival in your mouth! Tomato, garlic, Italian seasoning, hearty whole grain pasta and savory vegetables satisfy all of your cravings. With these numbers, one can even afford to grate some quality parmesan cheese over the top!

Use a large stock pot as this recipe makes at least 8, 2 cup servings

Ingredients:
Cooking spray (I used Olive Oil flavor)
1 Cup diced onion
1 1/2 cup sliced celery (about 3 large stalks)
1 1/2 cup Carrots sliced (I used frozen, straight from the Freezer)
1 Tbs diced garlic (I like the jarred as it’s much easier)
1 – 15 oz can low sodium or no salt added diced tomatoes
1 – 15 oz can chickpeas drained and rinsed
8 cups low sodium chicken broth (or vegetable to make this vegetarian)
1 6-oz can no salt added tomato paste
1-2 teaspoon Italian seasoning (to taste)
1 1/2 cup sliced fresh zucchini
1 1/2 cup frozen green beans (no need to defrost)
2 cups loose leaf frozen spinach. The 10-oz frozen block may be used but it will need to be defrosted and drained of juices.
1 cup uncooked whole wheat shell pasta
Sea Salt to taste if desired.

Garnish with quality parmesan cheese freshly grated (this does change nutrition information)

Spray cooking spray on the bottom of stock pot. Preheat on med-high heat, add onions and celery. Let them sweat, turn down heat if needed to prevent browning, about 3 minutes, add frozen sliced carrots (or fresh). Stirring often, allow vegetables to become slightly tender. Add garlic, cook for 1-2 minutes more. Add tomatoes, juice and all, chick peas, broth, tomato paste and italian seasoning. Stir and bring to a gentle boil for 15-20 minutes. Meanwhile, clean and slice zucchini. Add zucchini, green beans (no need to defrost), spinach and pasta. Soup is done when pasta is done. Serve with grated parmesan cheese and crusty bread if desired.

This recipe makes a lot, put into individual serving dishes and freeze. Perfect to take to work for a healthy lunch or take out and defrost in the refrigerator the night before to accompany your dinner

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5 responses to “Italian Minestrone Soup

  1. Yum, sounds really good and simple to make. Happy New Year!

  2. Yes, love minestroni, sending hubby to the store to get zucchini, and celery…….

  3. Just ate another bowl for a late lunch…it gets even better! Hearty and guilt free!! Happy Cookin ladies…

  4. Mmmmm. I love minestrone- I will be sure to try your version! I definitely need something healthy and non-fattening after the holidays.

    Thank you for sharing!

  5. Pingback: Spring Vegetable Minestrone Recipe « The Cooking Channel

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