Veggistrone - 25g Carbs, 8g Fiber, 0g Added Sugar
From: EatingWell - January/February 2013
This vegetable-packed minestrone soup recipe is inspired by a
popular Weight Watchers vegetable soup recipe. It makes a big
pot of soup, so keep some in the refrigerator for up to 5 days
and freeze the rest of the vegetable minestrone soup in
single-serve portions. That way you always have an easy, delicious
vegetable soup to start your meal or to eat for lunch. Think of
this vegetable minestrone recipe as a starting point for other
healthy soup variations, too: toss in leftover chopped cooked
chicken or whole-wheat pasta or brown rice to make it more satisfying.
Nutrition Profile - -
Low calorie | High fiber | Low saturated fat | Low cholesterol |
High potassium | High calcium | Heart healthy | Healthy weight |
Diabetes appropriate | Gluten free
Active Time: 1 hour
Total Time: 1 3/4 hours
Servings: 10
Serving Size: 2 cups each
2 Tbsp extra-virgin olive oil
2 cups chopped onions (2 medium)
2 cups chopped celery (4 medium stalks)
1 cup chopped green bell pepper (1 medium)
4 cloves garlic, minced
3 cups chopped cabbage
3 cups chopped cauliflower (about 1/2 medium)
2 cups chopped carrots (4 medium)
2 cups green beans, cut into 1-inch pieces, or frozen, thawed
8 cups low-sodium vegetable broth or chicken broth
2 cups water
1 (15-oz can) tomato sauce
1 (14-oz can) diced tomatoes
1 (15-oz can) kidney or pinto beans, rinsed
1 bay leaf
4 cups chopped fresh spinach OR
1 (10-oz pkg) frozen chopped spinach, thawed
1/2 cup thinly sliced fresh basil
10 Tbsp freshly grated Parmesan cheese
Heat oil in a large soup pot or Dutch oven (8-quart or larger) over
medium heat. Add onions, celery, bell pepper and garlic; cook, stirring
frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower,
carrots and green beans; cook, stirring occasionally, until slightly
softened, about 10 minutes more.
Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover
and bring to a boil. Reduce heat and simmer, partially covered, until
the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer
for 10 minutes more.
Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon
cheese.
Make Ahead Tip:
Prepare through Step 2 and refrigerate for up to 5 days or freeze for
up to 6 months; finish Step 3 just before serving.
Servings: 10
Serving Size: 2 cups each
Nutrition per Serving:
169 Calories, 5g Fat, 1g Sat, 3g Mono, 4mg Cholesterol, 7g Protein,
25g Carbs, 8g Fiber, 0g Added Sugars, 641mg Sodium, 718mg Potassium
Nutrition Bonus: Vitamin A (123% daily value), Vitamin C (87% dv),
Folate (23% dv), Potassium (21% dv), Calcium (16% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 starch, 3 vegetable, 1/2 lean meat, 1 fat
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