Chunky Minestrone Primavera with Clams

Gluten Free
Health score
44%
Chunky Minestrone Primavera with Clams
45 min.
8
222kcal

Suggestions

Ingredients

  • ounces baking potato diced
  • 0.3 teaspoon pepper black
  • 0.8 cup carrots diced
  • 6.5 ounce clams undrained chopped canned
  • 32 ounce less-sodium chicken broth fat-free canned
  • 1.5 cups fennel bulb diced ( 1 large bulb)
  • 0.3 cup basil fresh chopped
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic cloves minced
  • 15.5 ounce great northern beans beans white rinsed drained canned
  • cup peas green shelled ( 1 pound unshelled)
  • tablespoon olive oil 
  • cup onion chopped
  • teaspoon oregano dried
  • ounces parmesan cheese fresh grated
  • 0.5 cup rice long-grain uncooked
  • 0.3 teaspoon salt 
  • 1.5 cups water 
  • 2.5 cups zucchini diced

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add fennel and onion, and saut for 5 minutes.
  3. Add zucchini and the next 10 ingredients (zucchini through garlic); bring to a boil. Cover, reduce heat, and simmer 30 minutes.
  4. Add peas, parsley, basil, and clams, and cook, uncovered, 5 minutes. Ladle soup into each of 8 bowls; sprinkle with cheese.

Nutrition Facts

Calories222kcal
Protein20.74%
Fat17.65%
Carbs61.61%

Properties

Glycemic Index
68.39
Glycemic Load
11.72
Inflammation Score
-9
Nutrition Score
19.296087108876%

Flavonoids

Eriodictyol
0.18mg
Apigenin
5.39mg
Luteolin
0.05mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.39mg
Quercetin
4.4mg

Nutrients percent of daily need

Calories:222.43kcal
11.12%
Fat:4.47g
6.88%
Saturated Fat:1.6g
9.98%
Carbohydrates:35.12g
11.71%
Net Carbohydrates:27.93g
10.15%
Sugar:4.51g
5.01%
Cholesterol:5.86mg
1.95%
Sodium:680.49mg
29.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.82g
23.64%
Vitamin K:65.55µg
62.43%
Vitamin A:2564.51IU
51.29%
Manganese:0.73mg
36.72%
Vitamin C:24.36mg
29.53%
Fiber:7.2g
28.79%
Folate:99.22µg
24.81%
Phosphorus:243.96mg
24.4%
Potassium:691.99mg
19.77%
Vitamin B6:0.36mg
18.06%
Calcium:173.15mg
17.32%
Magnesium:64.1mg
16.02%
Copper:0.31mg
15.54%
Iron:2.69mg
14.92%
Vitamin B1:0.22mg
14.54%
Selenium:10.01µg
14.31%
Vitamin B3:2.37mg
11.86%
Vitamin B12:0.7µg
11.7%
Vitamin B2:0.18mg
10.55%
Zinc:1.42mg
9.5%
Vitamin B5:0.73mg
7.34%
Vitamin E:0.63mg
4.17%
Source:My Recipes