Italian Vegetable Soup with Beans, Spinach & Pesto

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Italian Vegetable Soup with Beans, Spinach & Pesto
45 min.
10
282kcal

Suggestions

Ingredients

  • ounces baby spinach loosely packed
  • 16 ounce canned tomatoes diced canned
  • 31 ounce .5 can cannellini beans white undrained canned
  • medium carrots peeled sliced
  • medium celery stalks sliced
  • cups chicken broth in can low-sodium canned
  • 10 servings salt and ground pepper black
  • 1.5 tablespoons olive oil 
  • large onion cut into small dice
  • cup peas green frozen
  • 10 servings pesto refrigerated prepared found in grocer's section
  • pound potatoes all-purpose unpeeled cut into medium dice
  • medium bell pepper red yellow stemmed seeded cut into medium dice or

Equipment

  • bowl
  • ladle
  • microwave

Directions

  1. Heat oil in a soup kettle over medium-high flame.
  2. Add onions, and saute until tender, about 5 minutes.
  3. Add carrots, celery, peppers, potatoes, tomatoes, bean and chicken broth; bring to a boil. Reduce heat to low and simmer until vegetables are just tender, about 15 minutes.
  4. Add spinach and peas; continue to simmer until spinach wilts, 3 to 4 minutes longer. Season to taste with salt and pepper. Ladle into bowls, adding a spoonful of pesto to each serving of soup.
  5. For lunch, pack soup in separate leakproof containers. Warm soup in microwave and top with pesto.

Nutrition Facts

Calories282kcal
Protein18.24%
Fat28.01%
Carbs53.75%

Properties

Glycemic Index
39.89
Glycemic Load
12.91
Inflammation Score
-10
Nutrition Score
26.533913031868%

Flavonoids

Apigenin
0.04mg
Luteolin
0.26mg
Isorhamnetin
0.75mg
Kaempferol
1.78mg
Myricetin
0.08mg
Quercetin
4.22mg

Nutrients percent of daily need

Calories:282.22kcal
14.11%
Fat:9.16g
14.09%
Saturated Fat:1.64g
10.27%
Carbohydrates:39.54g
13.18%
Net Carbohydrates:30.9g
11.24%
Sugar:6.19g
6.88%
Cholesterol:1.2mg
0.4%
Sodium:280.85mg
12.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.42g
26.84%
Vitamin A:5808.61IU
116.17%
Vitamin K:110.1µg
104.86%
Vitamin C:41.94mg
50.84%
Manganese:0.92mg
45.76%
Fiber:8.64g
34.57%
Folate:130.45µg
32.61%
Potassium:1100.78mg
31.45%
Iron:4.87mg
27.04%
Copper:0.48mg
23.86%
Magnesium:91.63mg
22.91%
Vitamin B6:0.42mg
21.21%
Phosphorus:202.5mg
20.25%
Vitamin B3:3.84mg
19.19%
Vitamin B1:0.23mg
15.63%
Vitamin E:2.31mg
15.37%
Calcium:149.37mg
14.94%
Zinc:1.77mg
11.78%
Vitamin B2:0.2mg
11.49%
Vitamin B5:0.56mg
5.61%
Selenium:2.39µg
3.41%
Vitamin B12:0.14µg
2.36%
Source:Allrecipes