Minestrone Soup and Its Nutritional Information

Ingredients for Minestrone Soup

To make this flavourful soup, you’ll need the following ingredients:

• 2 tablespoons olive oil
• 1 medium onion (chopped)
• 2 garlic cloves (minced)
• 2 medium carrots (diced)
• 2 celery stalks (chopped)
• 1 medium zucchini (diced)
• 1 cup green beans (trimmed and cut into 1-inch pieces)
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 can (14 oz) kidney beans or cannellini beans (drained and rinsed)
• 1 cup small pasta (like ditalini or elbow macaroni)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and black pepper (to taste)
• Fresh parsley or grated Parmesan cheese (for garnish)

Step-by-Step Recipe for Minestrone Soup

1. Prepare the Vegetables:
   • Wash and chop all the vegetables into bite-sized pieces.
2. Sauté the Vegetables:
   • Heat olive oil in a large pot over medium heat.
   • Add the chopped onion and garlic, sauté until fragrant and translucent.
   • Add carrots and celery, cooking for 4-5 minutes until slightly softened.
3. Add the Remaining Ingredients:
   • Stir in zucchini, green beans, diced tomatoes, vegetable broth, and beans.
   • Season with oregano, basil, salt, and pepper. Bring to a boil.
4. Simmer and Cook the Pasta:
   • Reduce the heat and let the soup simmer for 15 minutes.
   • Add the pasta and cook for an additional 8-10 minutes, or until the pasta is tender.
5. Serve and Garnish:
   • Adjust the seasoning if needed. Serve hot, garnished with fresh parsley or grated Parmesan cheese.

Nutritional Information of Minestrone Soup

Minestrone soup is nutrient-dense and low in calories, making it an excellent choice for a balanced diet. Here’s an approximate nutritional breakdown per serving (1 cup):

• Calories: 150-200
• Carbohydrates: 25-30g
• Protein: 6-8g
• Fat: 4-6g
• Fiber: 5-7g
• Vitamin A: 50-60% of the Daily Value (DV)
• Vitamin C: 20-30% of the DV
• Potassium: 350-450mg
• Iron: 10-12% of the DV

Tips for Enhancing Your Minestrone Soup

• Add a splash of balsamic vinegar for extra flavour.
• Substitute pasta with quinoa or barley for a unique twist.
• Use seasonal vegetables to customize the soup to your taste.

Try it out today and savour the goodness of this Italian favourite!

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