Name: Rustic Chicken Minestrone
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 15 ounce chickpeas, drained and rinsed; 15 ounce diced tomatoes; 3 medium carrots, cut into 1/4-inch rounds; 8 cups chicken broth; 2 cloves garlic, minced; 1 bunch kale, stemmed, leaves shredded; 1 tablespoon olive oil; 1 medium onion, diced; 1 Parmesan rind (optional), plus grated Parmesan to garnish; 0.8 cup pasta shells; 4 servings salt and pepper; 1 cup shredded cooked chicken; 1 medium zucchini, diced

Health score

53%

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Lunch Main Course Main Dish Dinner

40 min.

367kcal

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Welcome to a delightful culinary experience with our Rustic Chicken Minestrone! This hearty soup is not just a meal; it's a warm embrace in a bowl, perfect for any time of the day. With a health score of 53, this dish is both nutritious and satisfying, making it an excellent choice for lunch, dinner, or even a cozy gathering with friends and family.

What makes this recipe truly special is its combination of wholesome ingredients. Packed with protein from shredded chicken and chickpeas, vibrant vegetables like kale, zucchini, and carrots, and the comforting flavors of garlic and onion, every spoonful is a burst of flavor and nutrition. Plus, it's dairy-free, catering to various dietary preferences without compromising on taste.

Ready in just 40 minutes, this Rustic Chicken Minestrone is a quick and easy option for busy weeknights. With only 367 calories per serving, you can indulge in a delicious main course that won't weigh you down. The optional Parmesan rind adds a rich depth of flavor, while a sprinkle of grated Parmesan on top elevates the dish to gourmet status.

So, gather your ingredients and get ready to enjoy a bowl of this comforting, rustic soup that’s sure to become a favorite in your home!

Ingredients

15 ounce garbanzo beans drained and rinsed canned
15 ounce canned tomatoes diced canned
3 medium carrots cut into 1/4-inch rounds
8 cups chicken broth
2 cloves garlic minced
1 bunch kale shredded stemmed
1 tablespoon olive oil
1 medium onion diced
1 beef grated
0.8 cup shells
4 servings salt and pepper
1 cup chicken shredded cooked
1 medium zucchini diced

Equipment

bowl
ladle
dutch oven

Directions

In a large, heavy pot (such as a Dutch oven), heat the olive oil over medium until shimmering.
Add the onion and cook until translucent and soft, 6-8 minutes, then add the garlic and cook for a few minutes more.
Add the tomatoes with their juice and cook until the liquid is evaporated, 5 minutes more.
Add the chicken broth and bring to a boil, then add the pasta, carrots, and Parmesan rind (if using). Simmer for 5 minutes, then add the kale, zucchini, and chickpeas. Cook until zucchini is crisp-tender and the pasta is almost al dente.
Add the chicken and cook until just warmed through. Season to soup to taste with salt and pepper, ladle into bowls, and serve with grated Parmesan.

Nutrition Facts

Calories367kcal

Protein24.75%

Fat24.3%

Carbs50.95%

Properties

Glycemic Index

67.79

Glycemic Load

14.05

Inflammation Score

-10

Nutrition Score

35.878695674565%

Flavonoids

Apigenin

0.01mg

Luteolin

0.06mg

Isorhamnetin

9.05mg

Kaempferol

15.5mg

Myricetin

0.05mg

Quercetin

13.37mg

Nutrients percent of daily need

Calories:367.06kcal

18.35%

Fat:10.3g

15.84%

Saturated Fat:1.63g

10.22%

Carbohydrates:48.57g

16.19%

Net Carbohydrates:37.67g

13.7%

Sugar:12.03g

13.37%

Cholesterol:35.83mg

11.94%

Sodium:2455.04mg

106.74%

Alcohol:0g

100%

Alcohol %:0%

100%

Protein:23.59g

47.18%

Vitamin A:11256.69IU

225.13%

Vitamin K:142.8µg

136%

Manganese:1.89mg

94.28%

Vitamin C:54.22mg

65.72%

Vitamin B6:1.08mg

53.78%

Fiber:10.9g

43.6%

Selenium:25.93µg

37.04%

Vitamin B2:0.61mg

35.65%

Vitamin B3:6.65mg

33.25%

Potassium:1105.45mg

31.58%

Phosphorus:303.68mg

30.37%

Copper:0.58mg

29.06%

Iron:4.63mg

25.74%

Magnesium:100.16mg

25.04%

Vitamin B1:0.36mg

23.72%

Folate:91.41µg

22.85%

Calcium:215.02mg

21.5%

Vitamin E:2.62mg

17.5%

Zinc:2.61mg

17.43%

Vitamin B5:1.38mg

13.75%

Vitamin B12:0.2µg

3.35%

Lunch Main Course Main Dish Dinner Soup Onions Chicken Tomatoes Beef Beans Dairy Free Mediterranean Italian European Popular

Source:Serious Eats