Veggistrone

Veggistrone

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.

From EatingWell: January/February 2013
Yield: 10 servings, 2 cups each
Active Time: 1 hour
Total Time: 1 3/4 hours

Ingredients

  1. 2 tablespoons extra-virgin olive oil
  2. 2 cups chopped onions (2 medium)
  3. 2 cups chopped celery (4 medium stalks)
  4. 1 cup chopped green bell pepper (1 medium)
  5. 4 cloves garlic, minced
  6. 3 cups chopped cabbage
  7. 3 cups chopped cauliflower (about 1/2 medium)
  8. 2 cups chopped carrots (4 medium)
  9. 2 cups green beans, cut into 1-inch pieces, or frozen, thawed
  10. 8 cups low-sodium vegetable broth or chicken broth
  11. 2 cups water
  12. 1 15-ounce can tomato sauce
  13. 1 14-ounce can diced tomatoes
  14. 1 15-ounce can kidney or pinto beans, rinsed
  15. 1 bay leaf
  16. 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
  17. 1/2 cup thinly sliced fresh basil
  18. 10 tablespoons freshly grated Parmesan cheese

Preparation

  1. 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.
  2. 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.
  3. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.

Tips & Notes

Nutrition

Nutrition Per Serving: 169 calories; 5 g fat (1 g sat, 3 g mono); 4 mg cholesterol; 25 g carbohydrates; 7 g protein; 8 g fiber; 641 mg sodium; 718 mg potassium.

Nutrition Bonus: Vitamin A (123% daily value), Vitamin C (87% dv), Folate (23% dv), Potassium (21% dv), Calcium (16% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 vegetable, 1/2 lean meat, 1 fat