Main-Dish Minestrone

Dairy Free
Very Healthy
Health score
79%
Main-Dish Minestrone
50 min.
6
405kcal

Suggestions


Welcome to a delightful culinary experience with our Main-Dish Minestrone! This hearty and wholesome soup is not only dairy-free but also packed with nutrients, making it a perfect choice for anyone looking to enjoy a very healthy meal. With a health score of 79, this recipe is designed to nourish your body while tantalizing your taste buds.

Imagine a warm bowl of vibrant vegetables, tender potatoes, and protein-rich cannellini beans, all simmered together in a savory broth. The addition of aromatic herbs like oregano and basil elevates the flavors, creating a comforting dish that is ideal for lunch or dinner. Whether you're serving it on a chilly evening or as a satisfying midday meal, this minestrone is sure to please everyone at the table.

Ready in just 50 minutes and serving six, this recipe is perfect for families or meal prepping for the week ahead. Each serving contains only 405 calories, allowing you to indulge without the guilt. Plus, the versatility of this dish means you can easily customize it with your favorite vegetables or pasta shapes. So grab your saucepan and Dutch oven, and let’s dive into the world of wholesome cooking with this delicious Main-Dish Minestrone!

Ingredients

  • 0.8 cup water 
  • cup onion chopped
  • cup potatoes - remove skin red cubed unpeeled
  • 0.5 cup carrots chopped
  • 0.5 cup celery chopped
  • 0.3 cup bell pepper green chopped
  • large cloves garlic finely chopped
  • oz spinach frozen
  • 1.5 oz orzo pasta uncooked
  • 28 oz chicken broth canned
  • 15 oz cannellini beans rinsed drained canned
  • oz tomato sauce canned
  • 0.3 cup parsley dried fresh chopped
  • 0.5 teaspoon oregano dried
  • 0.5 teaspoon basil dried
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 

Equipment

  • sauce pan
  • dutch oven

Directions

  1. In 4-quart nonstick saucepan or Dutch oven, heat water to boiling over medium-high heat.
  2. Add onions; cook 3 minutes, stirring occasionally.
  3. Add potatoes, carrot, celery, bell pepper and garlic; cook 3 minutes, stirring occasionally.
  4. Add remaining ingredients.
  5. Heat to boiling.
  6. Reduce heat; simmer about 20 minutes, stirring occasionally, until potatoes and pasta are tender.

Nutrition Facts

Calories405kcal
Protein42.18%
Fat25.7%
Carbs32.12%

Properties

Glycemic Index
50.14
Glycemic Load
7.43
Inflammation Score
-10
Nutrition Score
30.437391421069%

Flavonoids

Apigenin
47.15mg
Luteolin
0.7mg
Isorhamnetin
4.79mg
Kaempferol
0.22mg
Myricetin
0.03mg
Quercetin
5.75mg

Nutrients percent of daily need

Calories:405.25kcal
20.26%
Fat:11.56g
17.78%
Saturated Fat:3.13g
19.57%
Carbohydrates:32.51g
10.84%
Net Carbohydrates:25.41g
9.24%
Sugar:4.22g
4.69%
Cholesterol:66.15mg
22.05%
Sodium:973.31mg
42.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.68g
85.36%
Vitamin K:186.09µg
177.23%
Vitamin A:7260.23IU
145.2%
Manganese:1mg
50.11%
Selenium:33.28µg
47.54%
Phosphorus:340.79mg
34.08%
Folate:130.83µg
32.71%
Iron:5.71mg
31.74%
Zinc:4.74mg
31.59%
Magnesium:116.95mg
29.24%
Potassium:1003.07mg
28.66%
Fiber:7.09g
28.37%
Vitamin B6:0.54mg
27.12%
Vitamin B3:4.44mg
22.18%
Vitamin B12:1.32µg
22.05%
Vitamin C:17.2mg
20.85%
Copper:0.42mg
20.8%
Vitamin E:3.03mg
20.22%
Vitamin B2:0.33mg
19.7%
Calcium:166.52mg
16.65%
Vitamin B1:0.16mg
10.92%
Vitamin B5:0.46mg
4.65%