Minestrone Soup

minestrone

Yield: 8 servings (serving size: 1 1/2 cups soup and 2 tablespoons cheese)

Ingredients

  • 2 teaspoons olive oil
  • 1 cup chopped yellow onion
  • 2 teaspoons chopped fresh oregano
  • 4 garlic cloves, minced
  • 3 cups chopped summer squash
  • 3 cups chopped zucchini
  • 1 cup chopped carrot
  • 1 cup corn kernels (about 2 ears)
  • 4 cups chopped tomato, divided (canned is fine)
  • 3 (14-ounce) cans fat-free, less-sodium chicken broth, divided
  • 1/2 cup uncooked wheat pasta (look for some sort of small tube shaped pasta)
  • 1 (15.5-ounce) can beans, rinsed and drained – such as great northern or cannellini
  • 1 (6-ounce) package fresh baby spinach or frozen whole leaf spinach (thawed and squeezed of
  • excess water)
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup (4 ounces) grated Asiago cheese
  • Coarsely ground black pepper (optional)

Preparation

  1. Heat oil in a Dutch oven or some other large pot over medium-high heat.
  2. Add onion to pan; sauté until softened, about 3 minutes
  3. Add oregano and garlic; sauté 1 minute more
  4. Stir in squash, zucchini, carrot, and corn; sauté until vegetables are tender and then remove from heat.
  5. Combine 3 cups tomato and 1 can broth in a blender or food mixer and process until smooth.
  6. Add blended tomato mixture, and remaining tomatoes and broth to the pan.
  7. Bring to a boil, then reduce heat, and simmer 20 minutes.
  8. Add pasta and beans to pan; cook until pasta is tender, stirring occasionally. Remove from heat.
  9. Stir in spinach, salt, and pepper.
  10. Serve in individual bowls topped with cheese

Nutritional Information

  • Calories:217 (25% from fat)
  • Fat:6.1g (sat 2.7g,mono 2g,poly 0.6g)
  • Protein:12.6g
  • Carbohydrate:30.5g
  • Fiber:7.9g
  • Cholesterol:12mg
  • Iron:2.7mg
  • Sodium:812mg
  • Calcium:206mg