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Hearty Minestrone

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This version of the Italian classic soup Minestrone is packed with leeks, potatoes, beans, zucchini, spinach and orzo, making it perfect for a hearty lunch or supper on a cold winter's night. To make a vegetarian version use vegetable rather than chicken broth. Top each bowl with freshly grated Parmigiano-Reggiano for a zesty burst of flavor.


Hearty Minestrone Recipe

Makes: 4 servings, 2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 3 medium leeks, trimmed, washed (see Tip) and thinly sliced
  • 4 cups reduced-sodium chicken broth, or vegetable broth
  • 1 cup water
  • 1 large red potato, diced
  • 2 teaspoons dried thyme
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/2 cup whole-wheat orzo
  • 1 15-ounce can white beans, rinsed
  • 2 medium zucchini, quartered and thinly sliced
  • 1 pound fresh spinach, stems removed
  • 2 tablespoons cider vinegar
  • 2 tablespoons freshly grated Parmesan cheese, preferably Parmigiano-Reggiano

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Preparation

  1. Heat oil in a Dutch oven or large soup pot over medium-high heat. Add leeks and cook, stirring occasionally, until soft, about 3 minutes. Add broth, water, potato, thyme, salt and pepper. Bring to a boil, reduce heat to low and simmer, covered, for 5 minutes.
  2. Add orzo and cook, partially covered, stirring occasionally to prevent sticking, for 5 minutes. Add beans and zucchini and continue to cook, partially covered, until the vegetables and pasta are tender, about 8 minutes more.
  3. Stir in spinach and cook, stirring, until wilted, about 2 minutes. Season the soup with vinegar. Ladle into bowls and garnish with Parmesan.

Tips & Notes

  • Tip: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.

Nutrition

Per serving: 307 calories; 5 g fat ( 1 g sat , 2 g mono ); 7 mg cholesterol; 54 g carbohydrates; 19 g protein; 14 g fiber; 656 mg sodium; 1475 mg potassium.

Nutrition Bonus: Vitamin A (239% daily value), Vitamin C (100% dv), Folate (75% dv), Potassium (42% dv), Calcium (25% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 2 vegetable, 1 plant-based protein, 1/2 fat


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Recipe Categories

Type of Dish
Main dish, vegetarian
Pasta
Soups/stews
Main dish, combination meal
Ease of Preparation
Easy
Total Time
45 minutes or less
Ethnic/Regional
Italian
Mediterranean
Servings
4
Main Ingredient
Beans/Legumes
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Comfort foods
Everyday favorites
Vegetarian
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