Chickpea and Sausage Minestrone

Dairy Free
Health score
32%
Chickpea and Sausage Minestrone
45 min.
6
259kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 15 ounce canned tomatoes diced undrained canned
  • cup carrots diced
  • 0.5 cup celery diced
  • cups chicken stock see unsalted (such as Swanson)
  • 15 ounce chickpeas unsalted rinsed drained canned
  • 0.3 teaspoon pepper red crushed
  • tablespoons flat-leaf parsley fresh chopped
  • teaspoons thyme leaves fresh chopped
  •  garlic cloves chopped
  • ounce turkey sausage italian hot
  • 0.5 teaspoon kosher salt 
  • tablespoon olive oil 
  • cup onion diced
  • 0.8 cup shell pasta uncooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. Cook pasta according to package directions, omitting salt and fat; drain.
  2. While pasta cooks, heat a large saucepan over medium-high heat.
  3. Add oil to pan; swirl to coat.
  4. Add sausage; cook 3 minutes or until lightly browned, stirring to crumble.
  5. Add onion and next 6 ingredients (through garlic); cook 10 minutes.
  6. Add chickpeas, tomatoes, and stock; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in pasta, salt, and black pepper; cook 1 minute.

Nutrition Facts

Calories259kcal
Protein20.49%
Fat26.32%
Carbs53.19%

Properties

Glycemic Index
54.53
Glycemic Load
7.9
Inflammation Score
-10
Nutrition Score
17.853043354076%

Flavonoids

Apigenin
3.13mg
Luteolin
0.44mg
Isorhamnetin
1.34mg
Kaempferol
0.27mg
Myricetin
0.25mg
Quercetin
5.54mg

Nutrients percent of daily need

Calories:259.05kcal
12.95%
Fat:7.62g
11.72%
Saturated Fat:1.69g
10.56%
Carbohydrates:34.64g
11.55%
Net Carbohydrates:28.98g
10.54%
Sugar:7.4g
8.22%
Cholesterol:14.82mg
4.94%
Sodium:930.09mg
40.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.34g
26.69%
Vitamin A:4097.79IU
81.96%
Manganese:0.85mg
42.42%
Vitamin B6:0.63mg
31.34%
Vitamin K:29.26µg
27.87%
Selenium:17.6µg
25.14%
Fiber:5.66g
22.64%
Iron:3.98mg
22.13%
Vitamin B3:3.85mg
19.26%
Phosphorus:181.4mg
18.14%
Vitamin C:14.53mg
17.61%
Copper:0.29mg
14.51%
Potassium:488.52mg
13.96%
Vitamin B2:0.22mg
12.9%
Magnesium:45.67mg
11.42%
Folate:44.07µg
11.02%
Zinc:1.46mg
9.73%
Vitamin B1:0.14mg
9.22%
Calcium:83.85mg
8.39%
Vitamin B5:0.55mg
5.53%
Vitamin E:0.61mg
4.08%
Vitamin B12:0.08µg
1.35%
Source:My Recipes