Hearty Minestrone Soup - 26.7g Carbs, 8.8g Fiber, 5.9g Sugar
From: Prevention Fiber Up Slim Down Cookbook
This Hearty Minestrone Soup is off the charts in nutrients--full of
red kidney beans, spinach, and vegetables like sweet potato, fennel,
zucchini, and squash.
Prep Time: 20 min
Cook Time: 40 min
Total Time: 1 hrs 0 min
Serves: 8
2 Tbsp extra virgin olive oil
1 onion, chopped, 1 cup
4 cloves garlic, minced
1 1/2 tsp dried basil
1 sweet potato, 8 oz, peeled and cut into 1/2" pieces
1 zucchini, 8 oz, cut into 1/2" pieces
1 yellow squash, 8 oz, cut into 1/2" pieces
1 fennel bulb, 8 oz, cut into 1/2" pieces
5 cups lower-sodium, fat-free chicken broth
1 (14.5oz can) diced tomatoes
1 (5oz bag) baby spinach
1 (15oz can) red kidney beans, rinsed and drained
1/4 teaspoon ground black pepper
1/4 cup grated Parmesan cheese
1. Heat the oil in a large saucepan over medium-high heat. Add the
onion, garlic, and basil; cook, stirring occasionally, until starting
to soften, 2 to 3 minutes. Add the sweet potato and cook for 1 minute.
Stir in the zucchini, yellow squash, and fennel and cook until just
starting to soften, 2 to 3 minutes. Add the broth and tomatoes; bring
to a boil, reduce the heat to medium, and simmer, uncovered, until
the vegetables are crisp-tender, about 25 minutes.
2. Stir in the spinach and cook until wilted, 5 minutes. Add the beans
and pepper; cook until hot, 3 minutes. Remove from the heat and stir
in the cheese.
Serves: 8
Nutrition per Serving:
176.6 Calories, 4.7g Fat, 1g Saturated Fat, 502.3mg Sodium,
26.7g Carbs, 8.8g Dietary Fiber, 5.9g Total Sugars, 8.1g Protein
