Food \ Meal Makeovers

Tuscan Minestrone Soup Recipe

Tuscan Minestrone Soup Recipe

Download the recipe. (PDF)

Makes 6 Servings

Ingredients:
2 tablespoons olive oil, divided
1 medium zucchini (about 10 ounces), cut into 1/2-inch dice (2 cups)
1 medium summer squash (about 10 ounces), cut into 1/2-inch dice (2 cups)
1 large carrot, finely diced (about 3/4 cup)
1 small onion, finely diced (about 3/4 cup)
2 cloves garlic, minced
1 teaspoon Italian seasoning
One 32-ounce carton all-natural chicken broth
One 15-ounce can diced tomatoes (or tomato sauce)
One 15-ounce can cannellini beans, drained and rinsed
1/2 cup whole wheat blend elbow pasta
3 sprigs fresh thyme
Salt and freshly ground pepper
1/3 cup grated Parmesan cheese
1/3 cup loosely packed fresh basil, cut into strips


Directions:
1. Heat the oil in a Dutch oven over medium-high heat. Add the zucchini, summer squash, carrot, onion, garlic, and Italian seasoning and cook, stirring frequently until the vegetables start to soften, about 10 minutes.

2. Stir in the broth and diced tomatoes, cover, and bring to a boil.

3. Add the beans, pasta, and thyme and cook, uncovered, at a low boil until the pasta is done, about 10 minutes.

4. Remove the thyme sprigs, and season with salt and pepper to taste. Serve in individual bowls and top with the Parmesan cheese and basil.

Nutrition:
190 calories, 7g fat (1g saturated), 630mg sodium, 25g carbohydrates, 6g fiber, 9g protein, 60% vitamin A, 70% vitamin C, 15% calcium


This entry last modified on: September 30, 2013 12:09 PM

Comments: (6)

Good recipe! I lowered sodium even more by using no-sodium broth and no-salt-added tomatoes and low-sodium parmesan cheese and by cooking white beans separately (without salt) before adding to the soup. I also added a little more nutrients by adding 1/2 c. finely diced celery and 2 c. spinach leaves with the other veggies. NOTE: If you are a vegetarian or vegan, vegetable broth works very well for this recipe.

Adding chopped dark leafy greens like spinach, kale or collard greens are an excellent way to boost nutrition. Thanks for the suggestion Tricia.

Hi.:) Could you please tell ms where you found "no-sodium broth"? If you have the brand name of the no sodium broth, that would be great.:) I've been looking every where for no sodium products, and it's almost impossible to find them. Thank you.:)

This was delicious and even better on the second day.
I didn't have a carrot or basil and didn't miss them at all.
I also added spinach and reduced the amount of Italian seasoning to 3/4 teaspoon.
Will definately be making this again.

Easy to makevery healthy and tastes delicious. I sent this recipe to my family members. Presentation was excellent - thank you. M.

I found sodium free chicken and beef bouillon by Herb Ox. The stores in my town do not carry it so I bought it online.

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About the Video

This hearty but healthy homemade minestrone soup recipe has less salt than canned versions. Fresh zucchini, summer squash and carrots retain more vitamins and minerals than their canned counterparts.

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