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Veggistrone

:  January/February 2013

Your rating: None Average: 4.1 (72 votes)

This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest of the vegetable minestrone soup in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying.


Veggistrone Recipe

Makes: 10 servings, 2 cups each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 cups chopped onions (2 medium)
  • 2 cups chopped celery (4 medium stalks)
  • 1 cup chopped green bell pepper (1 medium)
  • 4 cloves garlic, minced
  • 3 cups chopped cabbage
  • 3 cups chopped cauliflower (about 1/2 medium)
  • 2 cups chopped carrots (4 medium)
  • 2 cups green beans, cut into 1-inch pieces, or frozen, thawed
  • 8 cups low-sodium vegetable broth or chicken broth
  • 2 cups water
  • 1 15-ounce can tomato sauce
  • 1 14-ounce can diced tomatoes
  • 1 15-ounce can kidney or pinto beans, rinsed
  • 1 bay leaf
  • 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
  • 1/2 cup thinly sliced fresh basil
  • 10 tablespoons freshly grated Parmesan cheese

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Preparation

  1. Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.
  2. Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more.
  3. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 2 and refrigerate for up to 5 days or freeze for up to 6 months; finish Step 3 just before serving.

Nutrition

Per serving: 169 calories; 5 g fat ( 1 g sat , 3 g mono ); 4 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 7 g protein; 8 g fiber; 641 mg sodium; 718 mg potassium.

Nutrition Bonus: Vitamin A (123% daily value), Vitamin C (87% dv), Folate (23% dv), Potassium (21% dv), Calcium (16% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 starch, 3 vegetable, 1/2 lean meat, 1 fat


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Recipe Categories

Style/Theme
Make ahead instructions
One dish meals
Vegetarian
Everyday favorites
Freezing instructions
Type of Dish
Soups/stews
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
More than 1 hour
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Servings
8 or more
Main Ingredient
Beans/Legumes
Vegetarian, other
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Fall
Winter
Publication
January/February 2013
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