Green bean minestrone

Dairy Free
Health score
17%
Green bean minestrone
50 min.
4
533kcal

Suggestions


Embrace the vibrant flavors of spring with our Dairy-Free Green Bean Minestrone, a delightful and hearty main course that’s perfect for a cozy lunch or a satisfying dinner. This recipe, ready in just 50 minutes, offers a balanced blend of protein, fats, and carbohydrates, making it an ideal choice for those watching their calorie intake. The dish is rich in nutrients, with a robust 533 kcal per serving, and is packed with the freshness of mixed green beans, the earthiness of carrots and celery, and the aromatic hint of bay leaf. For a touch of indulgence, pancetta is an optional addition that enhances the dish with a savory, smoky flavor. The finishing touch of pesto brings a burst of freshness and color, complementing the savory broth and pasta. Serve this comforting soup with a crusty loaf of bread for a meal that’s both nourishing and delicious. Whether you’re looking for a quick, healthy meal or a comforting dish to share with friends and family, our Green Bean Minestrone is sure to delight.

Ingredients

  •  onion finely chopped
  •  garlic clove finely chopped
  •  carrots finely chopped
  •  celery stalks finely chopped
  • tbsp olive oil 
  • 70 pancetta 
  •  bay leaves 
  • 1.5 chicken stock see 
  • 100 soup noodles such as stelline or orzo
  • 300 avarakkai / broad beans mixed green podded
  • 100 cabbage shredded
  • tbsp basil pesto 
  • servings top 

Equipment

  • frying pan
  • sauce pan
  • pot
  • sieve

Directions

  1. Fry the onion, garlic, carrot and celery in the olive oil in a large saucepan until tender but not browned. Scoop out and set aside. Fry the pancetta, if using, you wont need to add any more oil but keep the heat low until it starts to give off fat. Fry until browned but not too crisp. Tip into a sieve and drain off any excess fat.
  2. Put the carrot mixture back into the pan with the pancetta and add the bay leaf, plenty of seasoning and the stock. Bring to a simmer, add the pasta and cook for 5 mins.
  3. Top and tail the green and runner beans, slice both into lengths that will easily fit on a spoon and add to the pot with the broad beans. Cook for 3 mins, then add the cabbage. Bring back to a simmer and cook for 2 mins. Spoon the pesto onto the top of the soup just before serving and serve with the bread.

Nutrition Facts

Calories533kcal
Protein16.86%
Fat42.09%
Carbs41.05%

Properties

Glycemic Index
90.08
Glycemic Load
15.59
Inflammation Score
-9
Nutrition Score
21.561739101358%

Flavonoids

Apigenin
0.06mg
Luteolin
0.07mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.03mg
Quercetin
5.7mg

Nutrients percent of daily need

Calories:532.66kcal
26.63%
Fat:24.86g
38.24%
Saturated Fat:5.62g
35.15%
Carbohydrates:54.55g
18.18%
Net Carbohydrates:47.88g
17.41%
Sugar:11.28g
12.53%
Cholesterol:24.16mg
8.05%
Sodium:828.55mg
36.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.4g
44.81%
Vitamin A:2910.36IU
58.21%
Selenium:30.26µg
43.23%
Vitamin B3:7.97mg
39.85%
Manganese:0.67mg
33.25%
Folate:122.05µg
30.51%
Phosphorus:291.19mg
29.12%
Vitamin K:28.61µg
27.25%
Fiber:6.67g
26.68%
Vitamin B2:0.45mg
26.55%
Copper:0.51mg
25.29%
Potassium:829.26mg
23.69%
Vitamin B6:0.46mg
23.23%
Vitamin B1:0.32mg
21.56%
Magnesium:71.04mg
17.76%
Vitamin C:13.35mg
16.18%
Iron:2.73mg
15.18%
Zinc:2mg
13.32%
Calcium:92.6mg
9.26%
Vitamin E:1.39mg
9.26%
Vitamin B5:0.46mg
4.61%
Vitamin B12:0.09µg
1.46%