Flavours of the World
Minestrone soup
A rustic, Italian comfort food, this hearty bean soup will warm you from body to soul.
Calorie Smart
Carb Smart
Vegetarian
Developed by Emily Richards (PH Ec.)
6–8 servings
35 minutes (prep: 10 mins / cook: 25 mins)
Time required
35 mins
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
- 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.
- 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.
