Minestrone Siciliano

Gluten Free
Health score
13%
Minestrone Siciliano
75 min.
6
340kcal

Suggestions

Ingredients

  • 0.8 cup arborio rice 
  • 1  carrots peeled cut into 1/2 moon shapes
  • 1  celery stalk cut into large dice
  • 6 cups chicken stock see hot
  • 6  basil leaves fresh chopped
  • 1 clove garlic thinly sliced
  • 2 tablespoons olive oil extra-virgin
  • 1 large onion cut into large dice
  • 2  orange bell peppers red yellow cored seeded cut into strips
  • 6 servings parmigiano-reggiano freshly grated
  • 1 tablespoon parsley leaves fresh italian chopped
  • 0.3 cup end of prosciutto boiled
  • 6 servings salt and pepper black freshly ground
  • 4 small zucchini 

Equipment

  • pot

Directions

  1. In a heavy-bottomed soup pot, heat 2 tablespoons olive oil over medium heat until hot, but not smoking.
  2. Add the onion and cook, stirring for 1 minute. Lower the heat to low, and add the celery, carrots and garlic. Allow to simmer over low heat until the vegetables begin to soften, about 10 minutes.
  3. Add the ham pieces and cook 2 more minutes, stirring occasionally.
  4. Add the tomatoes and the parsley. Cook for 5 more minutes so that the flavors meld.
  5. Add the hot water or stock and season with salt and pepper. Bring the mixture to a boil, and add the zucchini and the rice. Bring back to a boil and then lower the heat so that the liquid is simmering.
  6. Let simmer gently until the rice is cooked, about 40 minutes. Remember to stir the soup occasionally.
  7. Add more water or stock, if necessary.
  8. When the rice is cooked, add the roasted peppers and remove the soup from the heat. Stir in Parmesan, to taste, and top each serving with some chopped basil.

Nutrition Facts

Calories340kcal
Protein17.95%
Fat44.33%
Carbs37.72%

Properties

Glycemic Index
78.47
Glycemic Load
18.92
Inflammation Score
-10
Nutrition Score
20.755651878274%

Flavonoids

Apigenin
1.46mg
Luteolin
0.28mg
Isorhamnetin
1.25mg
Kaempferol
0.21mg
Myricetin
0.12mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:340.49kcal
17.02%
Fat:16.89g
25.99%
Saturated Fat:7.02g
43.87%
Carbohydrates:32.34g
10.78%
Net Carbohydrates:29.23g
10.63%
Sugar:7.43g
8.26%
Cholesterol:26.91mg
8.97%
Sodium:1503.12mg
65.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.39g
30.77%
Vitamin C:68.44mg
82.96%
Vitamin A:3917.58IU
78.35%
Calcium:384.2mg
38.42%
Phosphorus:298.85mg
29.89%
Folate:105.22µg
26.3%
Manganese:0.52mg
26.21%
Vitamin K:23.05µg
21.95%
Vitamin B6:0.39mg
19.61%
Selenium:12.92µg
18.46%
Vitamin B1:0.26mg
17.14%
Vitamin B2:0.24mg
14.23%
Fiber:3.1g
12.42%
Potassium:434.16mg
12.4%
Vitamin B3:2.4mg
11.99%
Iron:1.99mg
11.05%
Zinc:1.65mg
11.02%
Magnesium:43.73mg
10.93%
Vitamin E:1.59mg
10.57%
Vitamin B5:0.87mg
8.67%
Vitamin B12:0.41µg
6.82%
Copper:0.13mg
6.73%
Vitamin D:0.19µg
1.26%