Minestrone Soup

Minestrone Soup

A cholesterol-free version of this classic Italian vegetable soup—brimming with

fiber-rich beans, peas, and carrots.

CAL/SERV :

153

PREP TIME :

15 MINS

YIELDS :

16 SERVINGS

COOK TIME:

1 HOUR

INGREDIENTS
  • ¼ C olive oil
  • 1 clove garlic, minced, or ⅛ tsp garlic powder
  • 1⅓ C coarsely chopped onion
  • 1½ C coarsely chopped celery and leaves
  • 1 can (6 oz) no-salt-added tomato paste
  • 1 Tbsp chopped fresh parsley
  • 1 C sliced carrots, fresh or frozen
  • 4¾ C shredded cabbage
  • 1 can (1 lb) no-salt-added tomatoes, cut up
  • 1 can (15½ oz) low-sodium red kidney beans, drained  and rinsed
  • 1½ C frozen peas
  • 1½ C fresh green beans
  • Dash hot sauce
  • 11 C water
  • 2 C spaghetti, finely broken, uncooked

INSTRUCTIONS
  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion, and celery and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
  4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
  5. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.

Nutrition (per serving):

Calories 153, Total fat 4 g, Saturated fat 0 less than 1 g, Cholesterol 0 mg, Sodium 191 mg
*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute