Minestrone Soup

I considered waiting to post this recipe until it cooled off a bit weather-wise but it's just too good not to share!  And so easy!  I find chopping vegetables therapeutic (it's one of my favorite things to do, is that sad?) and there is something so comforting about making a big pot of soup.  While making soup may be something cozy to do during colder months, the vegetables this time of year are just so delicious and really make this soup stand out.  This vegetarian soup has something for everyone and is hearty enough to stand on it's own.  I prefer to make my soups as low-sodium as possible and add just a touch of salt to taste at the end to really control how much salt I am getting, especially with the canned chickpeas, broth and tomatoes in this recipe, the sodium could really add up.  Serve it for dinner or bring it to work for lunch.  Your heart will thank you!

Minestrone Soup
Serves 10-12
Recipes by Ali Caron, RD

2 Tbsp olive oil
1 cup celery, chopped
1 cup onion, chopped
1 cup carrots, chopped
1 small zucchini, chopped
2 cloves garlic, chopped
Salt and Pepper to taste
2 tsp dried oregano
1 can low sodium chick peas, drained and rinsed
2-3 cups low sodium vegetable broth
1 14.5oz can "no salt added" diced tomatoes
1 cup elbow macaroni
Optional: parmesan cheese

Directions:  In a large soup pot, heat olive oil over medium heat.  Add celery, onion and carrots and cook for about 5 minutes or until vegetables start to soften, stirring frequently.  Add zucchini, chick peas, garlic, salt, pepper and dried oregano and continue to stir for 1-2 minutes.  Add tomatoes, macaroni and 2 cup of vegetable broth to pot.  Stir, cover and let simmer for about 10 minutes.  Add another 1-2 cups of broth if needed.  Continue to cook for another 10 minutes or until vegetables and pasta are fork tender.  Serve and garnish with parmesan cheese.

Nutrition Facts: 139 Calories, 3.6g Fat, 23g Carbohydrate, 4g Protein, 4g Fiber, 364mg Sodium (or 497mg if added 1/2 tsp salt), 315mg Potassium

1 comment:

  1. This looks so yummy and appetizing. It has all the nutritious and filling ingredients which keeps your stomach filled without feeling heavy. I will make this for my lunch.