Minestrone Soup

Healthy Benefits

Minestrone soup is a crowd pleaser made with seasonal vegetables that's versatile since you can use what you have on hand. It's a low calorie soup that's high in fiber, protein, vitamins, minerals, well balanced and low in fat. It will fill you up on very few calories. The fiber of the plant foods will fill you up without adding fat.

Ingredients   187 calories per serving (serves 8)

1 small onion, chopped
3-1/2 cups low sodium vegetable broth (or water), both are good
3 cups fresh tomatoes (or whole peeled tomatoes or diced tomatoes) (14.5 oz)
1 garlic clove minced
2 medium carrots, diced
1 stalk celery, diced
2 medium potatoes, diced
1 tablespoon chopped fresh parsley
1 teaspoon dried basil
1 medium zucchini, diced
1/2 cup cooked pasta shells
1 cup cooked kidney beans (or one 15 oz can drained)
2-1/2 cups chopped greens (spinach, chard, collards and/or kale)
Dash of crushed red pepper flakes
Salt to taste

Preparation

- Heat 1/2 cup water in large pot
- Add onion and cook over medium-high heat stirring frequently until onion is soft
- Add whole peeled tomatoes, remaining vegetable broth or water, garlic, carrots, celery, potatoes, parsley and basil. Bring to a simmer, cover and cook for 20 minutes.
- Add remaining ingredients for additional 10 minutes

Note to vegan chef:

I like to keep the pasta shells a little on the el dente side. You can top it off with additional water or vegetable broth if you find that it's too thick. Control the sodium by using water or making your own vegetable broth.  

Nutrition: (per 1 serving)

Inspired by Jenifer Raymond, Food for Life book by Neal Barnard, M.D., page 225

Reference:  Calorie Count