minestrone soup

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NuStart · Recipes · Soups

Minestrone Soup BfG

Stovetop · ~45 min · Serves ~8 · ~1½ cups each

Protein 7 g · Fiber 7 g · Calories 180

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Sodium about 680 mg per serving, about 30% of the 2,300 mg daily maximum⚠ Higher in sodium. Worth pairing with lighter meals the same day.

Ingredients

  • 1 cup carrot, thinly sliced
  • 1 cup celery, chopped
  • 1 cup onion, chopped
  • 1 clove garlic, crushed
  • 1 Tbsp extra-virgin olive oil
  • 9 medium tomatoes, peeled and chopped
  • 2 tsp salt
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp pepper
  • 2 cans (14.5 oz each) low-sodium beef broth, about 3½ cups (Pacific Foods Organic Low Sodium, or any low-sodium brand)
  • 1 can (16 oz) no-salt-added navy beans, drained and rinsed
  • 1 can (15 oz) no-salt-added kidney beans, drained and rinsed
  • 1 large zucchini, halved lengthwise and sliced
  • 1 cup uncooked whole-wheat elbow macaroni
  • ⅓ cup fresh parsley, chopped (or 5 tsp dried)
  • Freshly grated Parmesan cheese (optional)

Directions

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  1. In a large saucepan, sauté the carrot, celery, onion, and garlic in the olive oil over medium-high heat until crisp-tender.
  2. Add the tomatoes, salt, oregano, basil, and pepper; bring to a boil, then cover and simmer 15 minutes.
  3. Stir in the broth, both cans of beans, the zucchini, macaroni, and parsley; bring to a boil.
  4. Cover and simmer about 15 minutes, until the macaroni is tender. Sprinkle each serving with Parmesan, if desired.
Ingredient tip. When a recipe uses a packaged or processed food, choose a version with five or fewer ingredients on the label.
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Produce

Dairy & eggs

Pantry & dry goods

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Broth. Any broth labeled low sodium or unsalted works here. Pacific Foods Organic Low Sodium is the one we tested with; its carton lists 50 mg of sodium per cup for chicken, 140 mg for beef and 120 mg for vegetable, against roughly 860 mg a cup for regular broth. The brand is not the point; the label is. Low-sodium broth does taste thinner than salted, and that is the whole idea: salt at the end, where you can taste it, instead of at the start where the carton decided for you.

Adapted from the Body for God Cookbook by Lisa Young.

Per-serving values are approximate and vary with brand, variety, and preparation.