Minestrone Soup

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

Recipe overview

Minestrone Soup
Developed by Emily Richards (PH Ec.)
6–8 servings
35 minutes
(prep: 10 mins / cook: 25 mins)
  • Calories  110
  • Carbs  21 g
  • Sugar  5 g
  • Fibre  4 g
Clock

Time Required
35 mins

Carbohydrate grain

Carbohydrates
21 g/serving

Vegetarian

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

Nutritional Info

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
    • Total sugars  5 g
    • Added sugars  0 g
  • Sodium  320 mg
  • Potassium  550 mg

© 2019 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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