Spinach-Basil Green Minestrone Soup

15 30 444
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Spinach-Basil Green Minestrone Soup
Health Highlights
This Italian-inspired soup is loaded with veggies and is high in fiber.

Ingredients


2 tbsp Olive Oil, Extra Virgin (extra virgin)
1 medium Yellow onion (chopped)
2 medium stalk(s) Celery (with leaves, chopped)
2 clove(s) Garlic (finely minced)
1 medium Zucchini (diced)
1 leaf Bay leaf
1/2 tsp Salt and pepper
1 can (15oz) Cannellini beans, canned (or other white bean; low sodium; drained)
1 can (15oz) Chickpeas, canned, low sodium (drained)
8 cup Vegetable stock/broth, low sodium (organic free-range)
227 gm Green/yellow string beans, raw (trimmed & cut into 1-inch pieces)
1/2 cup Pasta, Fusilli, dry (optional; gluten free)
284 gm Spinach (or swiss chard; stems removed and coarsely chopped)
1/2 cup Parmesan cheese, grated (optional; vegan)
1/4 cup Basil, fresh (or parsley; chopped)

Instructions


  1. Heat a large pot over medium-high heat.
  2. Warm the olive oil, then add the onion, celery, garlic, zucchini, and bay leaf to the pot. Sauté for 2 minutes, Season with salt and pepper to taste. Sauté for 3-5 more minutes, stirring frequently.
  3. Next, add the cannellini beans, chickpeas, and chicken broth to the pot. Cover and bring to a boil.
  4. Add the green beans and cook for 8-10 minutes (until just tender). If using pasta, add in with the green beans. 
  5. Stir in spinach to wilt, about 1 minute.
  6. Stir in cheese, if desired, and serve in soup bowls. 
  7. Top each serving with basil (or parsley).

Notes:

Gluten-Free

  • Choose gluten-free pasta

Dairy-Free

  • Omit parmesan cheese or replace with dairy-free option

 


Nutrition Facts

Per Portion

Calories 444
Calories from fat 133
Calories from saturated fat 31
Total Fat 14.8 g
Saturated Fat 3.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 11.7 g
Monounsaturated Fat 27.4 g
Cholesterol 10.9 mg
Sodium 869 mg
Potassium 1210 mg
Total Carbohydrate 62 g
Dietary Fiber 14.6 g
Sugars 10.0 g
Protein 23.3 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 1.1
Milk Alternative 0.2
Vegetables 6.4

Energy sources


Pygal49%467.71305059113314192.4537761297721730%312.26481576460026250.7853683020597421%326.2035796106085125.6746247519145549%30%21%CarbohydratesFatProtein

Meal Type(s)

Side
Soup




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