Hearty Minestrone Soup

Hearty Minestrone Soup

Minestrone Soup is an Italian hearty soup made with vegetables, beans and pasta. This is a meal in itself, full of goodness and will keep you feeling full.

CAL P/SERVE
194
kJ P/SERVE
812
FAT P/SERVE
4.4g
CARBS P/SERVE
24.3g
PROTEIN P/SERVE
9.2g
SUGAR P/SERVE
4.6g
SODIUM P/SERVE
297g
FAT
%
0.9%
ENERGY RDI%
9.3%

You can use red kidney beans instead of canneloni beans, any legume will be great. The macaroni pasta and vegetables give this recipe a chunky, but still a soft texture. Traditionally this would be garnished with some parmesan cheese.

This recipe is low fat, low sodium, low sugar, dairy free (omit cheese), gluten free.

Ingredients

  • 1 tbsp. olive oil
  • 2 slices shortcut bacon, chopped
  • 2 small carrots, chopped
  • 2 celery stalks, washed and sliced
  • 1 bay leaf
  • 2 large tomatos chopped
  • 1/2 large zucchini, sliced (aka courgette)
  • 1 large potato, peeled and cut into chunks
  • 3 cloves garlic crushed
  • 1 x 400g can canneloni beans, drained and rinsed
  • 1 onion, chopped
  • 6 button mushrooms, sliced
  • 2 cups beef stock, heated
  • 3 cups water
  • ½ cup macaroni or small pasta
  • Sprinkle of rosemary and oregano
  • 2 tbsp. tomato paste
  • Fresh parmesan cheese - optional
  • Cracked pepper for seasoning

Method

  1. In a large pot heat oil over med – high heat.  Cook bacon for around 5 mins or until crispy.  Add the onion and cook until softened, around 5 mins.  Add the carrots, celery and potato cooking for a further 8 mins then add the garlic, pepper and herbs and stir for 1 minute..
  2. Add the stock, and beans, bay leaf and tomato, bringing to a simmer. Simmer on low heat for 15 mins. Add zucchini, tomatoes, paste, mushrooms, and simmer for a further 15 minutes. Season with cracked pepper.
  3. Keep stirring, then once simmering again, add the pasta, season with salt and pepper.  The pasta should only take around 7 minutes to be cooked.
  4. Take out bay leaf and serves with fresh parmesan cheese grated over top.

Nutrition Table

Servings: 6 Serving size:467g
Average Serve Average 100g
Energy 812 kJ 174 kJ
  194 Cal 42 Cal
Protein 9.2 g 2.0 g
Fat, total 4.4 g 1.0 g
- Saturated 1.1 g 0.2 g
Carbohydrate 24.3 g 5.2 g
- Sugars 4.6 g 1.6 g
Sodium 297 mg 64 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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