Green Minestrone

Very Healthy
Health score
60%
Green Minestrone
45 min.
4
339kcal

Suggestions

Ingredients

  • ribs celery chopped
  • quart chicken broth low-sodium homemade canned
  •  fennel bulb chopped
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoons olive oil 
  •  onion chopped
  • 0.3 cup parmesan grated
  • pound potatoes boiling peeled cut into 1/2-inch cubes 3
  • 1.5 teaspoons salt 
  • cups pkt spinach shredded washed well
  • cups swiss chard shredded washed well
  • 0.5 cup tubetti 
  • cups water 

Equipment

  • sauce pan

Directions

  1. In a large saucepan, heat the oil over moderately low heat.
  2. Add the onion, fennel, celery, and 1/4 teaspoon of the salt. Cook, stirring occasionally, until the vegetables start to soften, about 10 minutes.
  3. Add the potatoes, broth, water, the remaining 1 1/4 teaspoons salt, and the pepper. Bring to a boil. Reduce the heat and simmer for 5 minutes. Stir in the pasta and simmer for 5 minutes longer.
  4. Add the Swiss chard and spinach and bring the soup back to a simmer. Cook, stirring occasionally, until the greens are wilted and the pasta is tender, about 5 minutes longer. Stir in the Parmesan.
  5. Variations
  6. You'll need a total of eight cups of shredded greens for this soup. Use one or any combination of the following: Swiss chard,spinach, escarole, green cabbage, or kale. The more variety the better.
  7. Wine Recommendation: Your best bet with all these greens is a charming, fruity red, such as a Beaujolais or Valpolicella. The bright berry flavors will contrast with and highlight the vegetables.

Nutrition Facts

Calories339kcal
Protein16.17%
Fat37.55%
Carbs46.28%

Properties

Glycemic Index
56.75
Glycemic Load
2.25
Inflammation Score
-10
Nutrition Score
28.538260927667%

Flavonoids

Catechin
0.41mg
Eriodictyol
0.63mg
Apigenin
0.87mg
Luteolin
0.61mg
Isorhamnetin
1.38mg
Kaempferol
4.2mg
Myricetin
0.98mg
Quercetin
8.65mg

Nutrients percent of daily need

Calories:338.82kcal
16.94%
Fat:14.83g
22.81%
Saturated Fat:3.43g
21.41%
Carbohydrates:41.12g
13.71%
Net Carbohydrates:34.72g
12.63%
Sugar:6.51g
7.23%
Cholesterol:5.67mg
1.89%
Sodium:1249.49mg
54.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.37g
28.74%
Vitamin K:460.83µg
438.89%
Vitamin A:5455.04IU
109.1%
Vitamin C:38.37mg
46.51%
Manganese:0.91mg
45.67%
Potassium:1430.23mg
40.86%
Folate:131.73µg
32.93%
Phosphorus:298.21mg
29.82%
Vitamin B3:5.67mg
28.37%
Magnesium:107.44mg
26.86%
Fiber:6.4g
25.59%
Copper:0.5mg
25.04%
Calcium:226.63mg
22.66%
Vitamin E:3.25mg
21.7%
Vitamin B6:0.43mg
21.28%
Iron:3.69mg
20.49%
Selenium:12.03µg
17.19%
Vitamin B2:0.28mg
16.49%
Vitamin B1:0.17mg
11.46%
Zinc:1.55mg
10.3%
Vitamin B5:0.73mg
7.27%
Vitamin B12:0.34µg
5.61%
Source:My Recipes