Garden Minestrone

Vegetarian
Very Healthy
Health score
53%
Garden Minestrone
58 min.
8
240kcal

Suggestions

If you're in the mood for a delicious and healthy vegetarian dish, this Garden Minestrone recipe is sure to hit the spot! Packed with fresh veggies, beans, and pasta, this hearty soup is not only satisfying but also very nutritious. With a blend of flavors from the tomato-based broth, garlic, and oregano, this dish is a perfect option for a side dish or a light main course.

The best part about this recipe is that it's ready in under an hour, making it a quick and convenient option for a weeknight dinner. The simple cooking method involves sautéing the vegetables, blending some of the tomatoes to create a smooth base, and simmering everything together until the flavors meld beautifully. The addition of fresh baby spinach adds a pop of color and extra nutrients to the dish.

With a Health Score of 53 and a calorie count of 240 kcal, this Garden Minestrone is a guilt-free option for those looking to eat well without sacrificing flavor. Plus, with a breakdown of 23.46% protein, 21.77% fat, and 54.77% carbs, this dish is a well-balanced meal that will keep you satisfied.

So, if you're looking for a vegetarian, very healthy, and flavorful dish to serve a crowd, give this Garden Minestrone recipe a try. It's sure to become a favorite in your household, and you can feel good about serving up a meal that's both delicious and nutritious.

Ingredients

  • ounces asiago cheese grated
  • ounce baby spinach fresh
  • 0.5 teaspoon pepper black freshly ground
  • 15.5 ounce great northern beans rinsed drained canned
  • cup carrots chopped
  • 0.5 cup ditalini pasta tube-shaped uncooked (very short macaroni)
  • 42 ounce fat-free less-sodium chicken broth fat-free divided canned
  • cup fresh corn kernels fresh ( 2 ears)
  •  garlic cloves minced
  • teaspoons olive oil 
  • cup onion chopped
  • teaspoons oregano fresh chopped
  • 0.8 teaspoon salt 
  • cups tomatoes divided chopped
  • cups to 3 sized squashes yellow chopped
  • cups zucchini chopped

Equipment

  • bowl
  • frying pan
  • ladle
  • blender
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion to pan; saut 3 minutes or until softened.
  3. Add oregano and garlic; saut 1 minute. Stir in squash, zucchini, carrot, and corn; saut 5 minutes or until vegetables are tender.
  4. Remove from heat.
  5. Place 3 cups tomato and 1 can broth in a blender; process until smooth.
  6. Add tomato mixture to pan; return pan to heat. Stir in remaining 1 cup tomato and remaining 2 cans broth; bring mixture to a boil. Reduce heat, and simmer 20 minutes.
  7. Add pasta and beans to pan; cook 10 minutes or until pasta is tender, stirring occasionally.
  8. Remove from heat. Stir in spinach, salt, and 1/2 teaspoon pepper. Ladle soup into individual bowls; top with cheese.
  9. Garnish with coarsely ground black pepper, if desired.

Nutrition Facts

Calories240kcal
Protein23.46%
Fat21.77%
Carbs54.77%

Properties

Glycemic Index
35.6
Glycemic Load
2.52
Inflammation Score
0
Nutrition Score
27.114782446105%

Flavonoids

Naringenin
0.51mg
Luteolin
0.18mg
Isorhamnetin
1mg
Kaempferol
1.6mg
Myricetin
0.21mg
Quercetin
5.7mg

Nutrients percent of daily need

Calories:239.9kcal
12%
Fat:6.1g
9.38%
Saturated Fat:2.74g
17.11%
Carbohydrates:34.51g
11.5%
Net Carbohydrates:27.74g
10.09%
Sugar:7.61g
8.45%
Cholesterol:9.64mg
3.21%
Sodium:1096.9mg
47.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.78g
29.56%
Vitamin K:118.29µg
112.66%
Vitamin A:5621.47IU
112.43%
Manganese:0.92mg
45.91%
Vitamin C:36.63mg
44.41%
Folate:140.91µg
35.23%
Phosphorus:303.13mg
30.31%
Fiber:6.77g
27.08%
Potassium:947.9mg
27.08%
Calcium:269.06mg
26.91%
Magnesium:94.86mg
23.71%
Vitamin B6:0.46mg
23.21%
Selenium:16.22µg
23.17%
Vitamin B2:0.31mg
17.98%
Vitamin B1:0.24mg
16.2%
Iron:2.84mg
15.78%
Copper:0.3mg
15.19%
Vitamin B3:2.87mg
14.35%
Zinc:1.63mg
10.86%
Vitamin B5:0.9mg
9.03%
Vitamin E:1.34mg
8.96%
Vitamin B12:0.47µg
7.8%
Source:My Recipes