Minestrone Soup has amazing health benefits. The rich in seasoned vegetables bring to this soup a great assortment of secondary metabolites with antioxidant benefits, as well as reducing oxidative damage and protecting and strengthening bones, liver, the kidneys and bloodstream. You can create a minestrone style vegetable soup that is low in fat and calories and rich in fiber and flavor.
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 cup elbow pasta
- 1/3 cup finely grated parmesan cheese
- 2 tablespoons chopped fresh basil
- 4 cloves garlic, minced
- 1 large onion, diced
- 1 large carrot, diced
- 2 stalks celery, diced
- 1/3 pound green beans, trimmed and cut into 1/2-inch pieces (about 1 1/2 cups)
- 1 teaspoon dried basil dried oregano
- Kosher salt and freshly ground pepper
- 1 28-ounce can no-salt-added diced tomatoes
- 1 14-ounce can crushed tomatoes
- 6 cups low-sodium chicken broth
- 1 15-ounce can low-sodium kidney beans, drained and rinsed
Directions
Saute onion, garlic, celery and peppers in a bit of water or stock to keep the fat to a minimum. If you are comfortable adding a bit of oil, saute these aromatics in a small amount of olive oil. Add broth, canned tomatoes and their juice, and vegetables to your minestrone. Add green beans, squash and chopped leafy greens, like spinach, kale or cabbage. Simmer until the mixture is cooked through, recommends Weight Watchers. Season your soup with basil, oregano, garlic and rosemary or leave it simply seasoned with salt and pepper to add additional herbs and spices when you warm it.
Balanced with green and red veggies, homemade with low sodium and added legumes for protein. Simmered in a slow cooker for hours will reduce flatulence and increase flavour. Affordable healthy, low calorie meal that is delicious and nutritious at the same time!