Vegetable Soup Minestrone

3 Reviews
100% would make this recipe again

Minestrone is a thick soup of Italian origin made with whatever vegetables are in season, often with the addition of pasta or rice, and served with Parmigiano on the side.

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Preparation : 20 min Cooking : 1 h
240 calories/serving

Ingredients

1 onions, finely chopped 200 g
2 cloves garlic, finely chopped
1 stalk celery, finely chopped 70 g
4 carrots, one finely chopped, the others diced 400 g
2 tbsp olive oil 30 mL
1 tsp salt
1 3/4 cup green/snap beans, diced 180 g
5 zucchini, diced 650 g
3 potatoes, peeled, one whole, the others diced 600 g
4 cups chicken broth 1 L
2 cups red beans (canned), rinsed and drained 500 mL
1/2 cup frozen peas 60 g
ground pepper to taste [optional]
2 cups water, to cook the rice 500 mL
3/4 cup rice, long grain 160 g

Before you start

A pressure cooker will be useful to reduce the cooking time from 50 min to 15 min

Method

  1. Prepare the vegetables: Finely chop the onion, garlic, celery, and one carrot. Dice the other vegetables, keeping one potato whole.
  2. Heat the oil in a large pot over medium heat. Add the finely chopped vegetables, then sauté 5 min, with occasional stirring, until softened. Add the remaining vegetables, and salt, then cook 5 min with frequent stirring.
  3. Pour in the broth, bring to a boil, then reduce the heat, and simmer, covered, about 45-50 min, until the vegetables are softened. If using a pressure cooker, the cooking time is reduced to 15 min. Mash the whole potato, using a fork: the soup will be smoother. Add the red beans then cook 5 additional min.
  4. When ready to serve, add about ¼ cup (65 ml) of water per serving and bring to a boil. Add about 20 g of rice per serving. Cover, and cook over low heat until al dente, about 10 min. Add pepper to taste then ladle the soup into bowls. Serve.

Observations

This soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Rice should not be added before refrigerating or freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 serving (510 g)

Amount

% Daily Value

Calories

240

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

660 mg

27 %

Carbohydrate

48 g

16 %

Fibre

8 g

31 %

Sugars

6 g

Net Carbs

40 g

Protein

7 g

Vitamin A

116 %

Vitamin C

26 %

Calcium

7 %

Iron

12 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Copper, Niacin, Vitamin B1, Vitamin B6
Source of  :
Calcium, Iron, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin C, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1 ½
Meat and Alternatives ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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