Minestrone

By TMarie

Minestrone is a thick, hearty soup that usually contains vegetables, pasta and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1/2 cup chopped onion
• 1/3 cup chopped celery
• 1 carrot, diced
• 1 garlic clove, minced
• 4 cups fat-free, unsalted chicken broth
• 2 large tomatoes, seeded and chopped
• 1/2 cup chopped spinach
• 1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed
• 1/2 cup uncooked small shell pasta
• 1 small zucchini, diced
• 2 tablespoons fresh basil, chopped

Preparation

Step 1

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.



Calories 190 Cholesterol 5 mg
Protein 9 g Sodium 400 mg
Carbohydrate 30 g Fiber 8 g
Total fat 4 g Potassium 682 mg
Saturated fat 0.5 g Calcium 73 mg
Monounsaturated fat 2.5 g