Minestrone soup - Mayo Clinic

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Minestrone soup

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Making soup from scratch allows you to control the sodium level. To make this plant based, use vegetable stock.

Number of servings

Serves 4 Low SodiumLow FatHigh FiberHealthy carb

Ingredients

1 tablespoon olive oil 1/2 cup chopped onion 1/3 cup chopped celery 1 carrot, diced 1 garlic clove, minced 4 cups fat-free, low-sodium chicken broth 2 large tomatoes, seeded and chopped 1/2 cup chopped spinach 1 can (16 ounces or about 1 1/2 cups) no-salt-added kidney beans, drained 1/2 cup uncooked whole-grain small shell pasta 1 small zucchini, diced (about 1 cup) 2 tablespoons chopped fresh basil

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots. 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.

Nutritional analysis per serving

Serving size About 2 cups

Calories 200Total fat 4 gSaturated fat 0.5 gTrans fat 0 gMonounsaturated fat 2.5 gCholesterol 0 mgSodium 98 mgTotal carbohydrate 30 gDietary fiber 11 gTotal sugars 5 gAdded sugars 0 gProtein 11 g

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1 Vegetables 1 Carbohydrates 1

DASH Eating Plan Servings

Nuts, seeds and dry beans 1 Grains and grain products 1 Vegetables 2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus

Diabetes Meal Plan Choices

Meat and meat substitutes 1 Nonstarchy vegetables 1 Fats 1 Starches 1 1/2 ShareTweet July 28, 2022 Show references Tyler Herbst S. Food Lover's Companion. 3rd ed. Barron's; 2001:447.

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