Winter Minestrone

Very Healthy
Health score
72%
Winter Minestrone
45 min.
6
120kcal

Suggestions

Ingredients

  • tablespoons asiago cheese grated
  • 0.5 teaspoon pepper black freshly ground
  • 1.3 cups butternut squash cubed peeled 1 medium
  • 0.5 cup cannellini beans canned rinsed drained
  • 0.5 cup carrots chopped
  • 0.5 teaspoon basil dried
  • 0.5 cup fennel bulb diced
  •  garlic cloves minced
  • 14 ounce lower-sodium chicken broth fat-free canned
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • 0.5 teaspoon oregano dried
  • 2.5 cups swiss chard chopped
  • tablespoons no-salt-added tomato paste 
  • 0.3 cup tubetini pasta gluten-free uncooked
  • cup water 
  • 0.8 cup zucchini diced

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion and next 3 ingredients to pan; saut 5 minutes or until onion is tender.
  3. Add squash and next 3 ingredients; saut 5 minutes. Stir in 1 cup water, broth, and tomato paste; bring to a boil. Reduce heat, and simmer 10 minutes or until vegetables are crisp-tender. Stir in pasta; cook 8 minutes, stirring occasionally.
  4. Add chard; cook 3 minutes.
  5. Add beans; cook 2 minutes or until thoroughly heated. Stir in pepper, and sprinkle with cheese.

Nutrition Facts

Calories120kcal
Protein18.44%
Fat15.72%
Carbs65.84%

Properties

Glycemic Index
50.81
Glycemic Load
1.92
Inflammation Score
-10
Nutrition Score
17.113043490797%

Flavonoids

Catechin
0.22mg
Eriodictyol
0.08mg
Luteolin
0.02mg
Isorhamnetin
0.67mg
Kaempferol
0.98mg
Myricetin
0.49mg
Quercetin
3.2mg

Nutrients percent of daily need

Calories:119.88kcal
5.99%
Fat:2.22g
3.41%
Saturated Fat:0.56g
3.52%
Carbohydrates:20.88g
6.96%
Net Carbohydrates:17.4g
6.33%
Sugar:4.47g
4.97%
Cholesterol:1.13mg
0.38%
Sodium:302.81mg
13.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.85g
11.7%
Vitamin K:136.62µg
130.11%
Vitamin A:6061.58IU
121.23%
Vitamin C:19.31mg
23.41%
Manganese:0.43mg
21.66%
Potassium:636.9mg
18.2%
Fiber:3.48g
13.91%
Magnesium:49.75mg
12.44%
Selenium:8.52µg
12.17%
Vitamin E:1.66mg
11.06%
Vitamin B6:0.19mg
9.74%
Phosphorus:97.23mg
9.72%
Copper:0.19mg
9.32%
Folate:36.36µg
9.09%
Iron:1.59mg
8.84%
Calcium:76.96mg
7.7%
Vitamin B3:1.32mg
6.59%
Vitamin B1:0.1mg
6.48%
Vitamin B2:0.09mg
5.29%
Zinc:0.6mg
4.02%
Vitamin B5:0.36mg
3.57%
Source:My Recipes