Hearty Minestrone Soup

Gluten Free
Dairy Free
Health score
49%
Hearty Minestrone Soup
45 min.
4
425kcal

Suggestions

Ingredients

  • cup baby arugula 
  •  bay leaves 
  • 14 ounce canned tomatoes chopped canned
  •  carrots diced finely
  • rib celery diced finely
  • 0.5 teaspoon pepper red crushed
  • 0.5  fennel bulb diced cored
  • 0.5 cup flat-leaf parsley leaves 
  •  garlic minced
  • tablespoon juice of lemon fresh
  •  chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  •  onion diced finely
  • ounces pancetta diced finely
  • servings salt and pepper freshly ground
  •  shallots minced
  • tablespoons tomato paste 
  • ounces beans dried white drained

Equipment

  • bowl
  • pot

Directions

  1. In a pot, cover the beans with 2 inches of water and bring to a boil. Simmer over low heat until tender, about 2 hours; add water to keep the beans covered.
  2. Drain the beans and reserve the cooking liquid.
  3. Meanwhile, in another pot, heat 2 tablespoons of the oil.
  4. Add the pancetta and cook over moderate heat until crisp, 4 minutes.
  5. Add the shallots, celery, onion, carrot and fennel, and cook until softened.
  6. Add the garlic, crushed pepper and bay leaves and cook, stirring, until fragrant.
  7. Add the tomato paste and cook, stirring, for 2 minutes. Stir in the tomatoes and broth; bring to a boil. Simmer over low heat for 1 hour.
  8. Add the beans and enough cooking liquid to thin out the soup. Discard the bay leaves; season with salt and pepper.
  9. In a bowl, toss the arugula and parsley with the lemon juice and remaining 1 tablespoon of oil. Season with salt and pepper.
  10. Serve the soup in bowls; top with the salad.

Nutrition Facts

Calories425kcal
Protein16.88%
Fat34.92%
Carbs48.2%

Properties

Glycemic Index
89.46
Glycemic Load
5.07
Inflammation Score
-10
Nutrition Score
34.500000181405%

Flavonoids

Catechin
0.01mg
Epicatechin
0.05mg
Eriodictyol
0.5mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
16.19mg
Luteolin
0.12mg
Isorhamnetin
1.59mg
Kaempferol
4.01mg
Myricetin
1.18mg
Quercetin
6.17mg

Nutrients percent of daily need

Calories:424.58kcal
21.23%
Fat:17.22g
26.49%
Saturated Fat:3.58g
22.35%
Carbohydrates:53.45g
17.82%
Net Carbohydrates:39.91g
14.51%
Sugar:10.87g
12.08%
Cholesterol:9.36mg
3.12%
Sodium:530.1mg
23.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.73g
37.46%
Vitamin K:165.17µg
157.31%
Vitamin A:3758.89IU
75.18%
Manganese:1.46mg
73.16%
Folate:271.55µg
67.89%
Fiber:13.54g
54.17%
Potassium:1752.15mg
50.06%
Iron:8.69mg
48.29%
Copper:0.85mg
42.51%
Vitamin C:31.48mg
38.16%
Magnesium:152.38mg
38.1%
Phosphorus:277.75mg
27.77%
Vitamin B1:0.42mg
27.7%
Vitamin B6:0.55mg
27.54%
Vitamin E:3.74mg
24.93%
Calcium:229.4mg
22.94%
Zinc:2.91mg
19.42%
Selenium:12.14µg
17.34%
Vitamin B3:2.87mg
14.34%
Vitamin B2:0.2mg
12.04%
Vitamin B5:1.04mg
10.39%
Vitamin B12:0.07µg
1.19%
Source:My Recipes