Italian Minestrone

Very Healthy
Health score
100%
Italian Minestrone
45 min.
12
170kcal

Suggestions

Ingredients

  • tablespoon basil dried whole
  • cups coarsely cabbage shredded
  • cup julienne-cut carrot 
  • 0.5 cup celery sliced
  • 21 ounce chicken broth low-sodium canned
  • cup elbow macaroni uncooked
  • tablespoons parsley fresh minced
  • 10 ounce pkt spinach frozen thawed chopped
  • tablespoon garlic fresh minced
  • 0.1 teaspoon ground pepper red
  • cup leeks thinly sliced
  • 29 ounce no-salt-added tomatoes whole undrained coarsely chopped canned
  • tablespoon olive oil 
  • 0.5 teaspoon oregano dried whole
  • 0.3 cup parmesan cheese freshly grated
  • 0.5 pound kidney beans dried red
  • 0.3 teaspoon salt 
  • 0.5 teaspoon thyme leaves dried whole
  • cups water 
  • 1.5 cups zucchini thinly sliced

Equipment

  • bowl
  • frying pan
  • ladle
  • dutch oven

Directions

  1. Sort and wash beans; place in a Dutch oven. Cover with water to a depth of 2 inches above beans; let soak overnight.
  2. Drain beans well; set aside.
  3. Add olive oil to pan; place over medium-high heat until hot.
  4. Add leeks and next 4 ingredients; saute until tender. Stir in basil and next 4 ingredients; saute 1 minute. Stir in beans, 5 cups water, and chicken broth; bring to a boil. Cover, reduce heat, and simmer 1 hour or until beans are tender, stirring occasionally.
  5. Stir in tomato and next 4 ingredients. Bring to a boil; reduce heat, and simmer 15 minutes. Ladle into individual bowls. Top each serving with 1 teaspoon cheese.

Nutrition Facts

Calories170kcal
Protein21.34%
Fat14.12%
Carbs64.54%

Properties

Glycemic Index
25.49
Glycemic Load
4.16
Inflammation Score
-10
Nutrition Score
21.935652155267%

Flavonoids

Cyanidin
0.35mg
Pelargonidin
0.91mg
Apigenin
1.57mg
Luteolin
0.08mg
Kaempferol
0.27mg
Myricetin
0.13mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:169.95kcal
8.5%
Fat:2.8g
4.3%
Saturated Fat:0.69g
4.33%
Carbohydrates:28.76g
9.59%
Net Carbohydrates:22.98g
8.36%
Sugar:4.19g
4.66%
Cholesterol:1.81mg
0.6%
Sodium:148.38mg
6.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.51g
19.02%
Vitamin K:125.25µg
119.28%
Vitamin A:4905.71IU
98.11%
Manganese:0.69mg
34.6%
Folate:135.85µg
33.96%
Fiber:5.78g
23.12%
Vitamin C:18.35mg
22.24%
Potassium:675.58mg
19.3%
Iron:3.39mg
18.84%
Magnesium:70.96mg
17.74%
Phosphorus:170.32mg
17.03%
Copper:0.33mg
16.28%
Vitamin B6:0.3mg
15.24%
Selenium:10.47µg
14.96%
Vitamin B1:0.21mg
13.87%
Calcium:121.72mg
12.17%
Vitamin B2:0.2mg
11.56%
Vitamin E:1.63mg
10.89%
Vitamin B3:2.17mg
10.84%
Zinc:1.22mg
8.16%
Vitamin B5:0.42mg
4.24%
Vitamin B12:0.08µg
1.3%
Source:My Recipes