Lakeland Health Recipes

Minestrone Soup

by Chuck Stark | Mar 9, 2018

Image of a bowl of minestrone soup on a rustic wooden table.

Ingredients:

  • 1 tablespoon olive oil
  • 1 small onion (about 1/2-cup chopped)
  • 2 medium carrots, sliced
  • 1 stalk celery, sliced
  • 1 clove garlic (or 1 teaspoon garlic powder)
  • 1 tablespoon Italian seasoning (or substitute with a combination of thyme, parsley, and bay leaves)
  • 1 14.5 ounce can reduced-sodium chicken broth (about 2 cups)
  • 1 14.5 ounce can no-salt-added diced tomatoes plus 1 can of water
  • 1 19-ounce can cannellini (white kidney) or other beans, no salt added
  • 1/2 cup frozen peas
  • 1 cup cooked elbow macaroni

Directions:

In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and Italian seasoning. Cook, stirring, just until onions look slightly wilted. Add chicken broth, tomatoes, water, and beans. Bring just to a boil, then turn heat to low, and simmer about 10 minutes or until carrots are done. Add frozen peas and macaroni to hot soup and serve.

Nutrition Information (per 1/2-cup): 250 calories, 10g protein, 4g fat, 41g carbohydrates, 10g fiber, and 404mg sodium.

Star Ingredient: Beans

Not only are beans packed with protein, low in fat, and cholesterol free, they can also help regulate blood glucose levels. Like whole grains, beans may also reduce cholesterol levels and the risk for heart disease. Aside from their many health benefits, there are plenty of other reasons to eat beans: they are inexpensive, tasty, and easy to prepare. Remember, when buying canned beans, choose low-sodium or no salt added options.

© Spectrum Health Lakeland 2019