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Minestrone

Enjoy a bowl of this soup for a light lunch, or pair it with a dark green or spinach salad or Balsamic-Marinated Vegetables (page 78) for a heartier meal.

Recipe information

  • Yield

    Serves 10; 1 cup per serving

Ingredients

Olive oil spray
1 1/2 teaspoons olive oil
1 small onion, chopped
1 medium carrot, thinly sliced
1 medium rib of celery, diced
1 to 2 medium garlic cloves, minced
6 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
1 cup canned no-salt-added diced tomatoes, drained
1 cup cooked whole-grain macaroni (cooked without salt)
1 cup canned no-salt-added white beans, such as cannellini beans, rinsed and drained
1/2 teaspoon pepper
1/4 cup shredded or grated Parmesan cheese

Preparation

  1. Step 1

    Lightly spray a stockpot with olive oil spray. Add the oil, swirling to coat the bottom. Cook the onion, carrot, celery, and garlic over medium heat for 3 to 4 minutes, or until the onion is soft, stirring occasionally.

    Step 2

    Stir in the remaining ingredients except the Parmesan. Bring to a simmer. Simmer, covered, for 5 minutes, or until heated through. Serve sprinkled with the Parmesan.

  2. Nutrition Information

    Step 3

    (Per serving)

    Step 4

    Calories: 73

    Step 5

    Total fat: 1.5g

    Step 6

    Saturated: 0.5g

    Step 7

    Trans: 0.0g

    Step 8

    Polyunsaturated: 0.0g

    Step 9

    Monounsaturated: 0.5g

    Step 10

    Cholesterol: 1mg

    Step 11

    Sodium: 60mg

    Step 12

    Carbohydrates: 11g

    Step 13

    Fiber: 2g

    Step 14

    Sugars: 3g

    Step 15

    Protein: 5g

    Step 16

    Calcium: 53mg

    Step 17

    Potassium: 268mg

  3. Dietary Exchanges

    Step 18

    1/2 starch

    Step 19

    1/2 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsSoupSoup/StewItalianEuropeanCeleryVegetableCarrotRoot VegetableCanned TomatoTomatoCannellini BeanWhite BeanBean and LegumeMainSideDinnerLunchNut FreeDairy FreeEasyOne-Pot MealsWeeknight MealsQuickSimmerCookbooks
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