DASH Diet Minestrone Soup

12 45 282
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 3
DASH Diet Minestrone Soup
Health Highlights


1 tbsp Extra virgin olive oil
1/2 cup Yellow onion (chopped)
1/3 cup diced Celery
1 medium Carrots (diced)
1 clove(s) Garlic (minced)
4 cup Chicken broth (stock), low sodium
2 large Tomato (seeded, chopped)
1/2 cup Spinach (chopped)
1 can (15oz) Chickpeas, canned, low sodium (drained, rinsed)
1/2 cup Pasta, macaroni, elbow, whole wheat, dry (choice of whole wheat pasta)
2 tbsp Basil, fresh (chopped)
1 small Zucchini (diced)


1. In a large saucepan, heat the olive oil over medium heat.

2. Add the onion, celery and carrots and sauté until softened- about 5 minutes.

3. Add garlic and continue cooking for another minute.

4. Stir in broth, tomatoes, spinach, beans and pasta.

5. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes.

6. Add zucchini. Cover and cook for 5 minutes more.

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 282
Calories from fat 76
Calories from saturated fat 9.2
Total Fat 8.4 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 4.1 g
Cholesterol 0
Sodium 411 mg
Potassium 763 mg
Total Carbohydrate 44 g
Dietary Fiber 11.2 g
Sugars 12.1 g
Protein 12.6 g

Dietary servings

Per Portion

Grain 0.3
Meat Alternative 0.8
Vegetables 4.1

Energy sources


Meal Type(s)