Minestrone soup dish
FAMILY-FRIENDLY

Minestrone soup

A rustic, Italian comfort food, this hearty bean soup will warm you from body to soul.

Calorie Smart

Carb Smart

Vegetarian

MINESTRONE SOUP.jpg

 

Developed by Emily Richards (PH Ec.) 

6–8 servings 
35 minutes (prep: 10 mins / cook: 25 mins)

3 (1928 ratings)
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Time required

35 mins

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Carbohydrates

21 g/serving

Ingredients
  • 2 tsp (10 mL) canola oil
  • 2 carrots, chopped
  • 2 stalks celery, chopped
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 tsp (10 mL) Italian seasoning
  • ¼ tsp (1 mL) hot pepper flakes
  • 1 can (28 oz/796 mL) no salt added tomatoes, chopped
  • 1 cup (250 mL) cooked canned no salt added mixed beans, drained and rinsed
  • 4 cups (1 L) sodium reduced vegetable broth
  • 4 cups (1 L) baby kale or spinach
  • ¼ cup (50 mL) alphabet or ditali pasta (optional)
  • 3 tbsp (45 mL) fresh grated Parmesan cheese (optional)

 

  • Calories 110
  • Carbs 21 g
  • Sugar 5 g
  • Fibre 4 g

Directions

  1. In a soup pot, heat oil over medium heat and cook carrots, celery, onion and garlic for about 5 minutes. Stir in Italian seasoning and hot pepper flakes; cook for 1 minute.
  2. Add tomatoes, beans and broth; bring to a boil. Stir in kale and pasta; reduce heat and simmer for 15 minutes. Sprinkle with cheese, if using.

Tip: This soup freezes well in small portions. Substitute any of your favourite cooked canned or frozen beans in the recipe.

Per serving (1 cup/250 mL)

  • Calories 110
  • Protein 5 g
  • Total fat 2 g
    • Saturated fat 0 g
    • Cholesterol 0 mg
  • Carbohydrates 21 g
    • Fibre 4 g
    • Sugars 5 g
    • Added sugars 0 g
  • Sodium 320 mg
  • Potassium 550 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.