This is a great soup to make at the end of the week when you have a lot of produce to use up. Any fresh seasonal vegetables can be used in this recipe. This soup freezes well and makes for a great leftover for lunch. Serve with a crusty whole grain bun.
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Serves: 4
Ingredients
Olive oil | 1 Tbsp (15 mL) |
Onion, diced | 1 cup (250 mL) |
Carrot, diced | 1 cup (250 mL) |
Celery, diced | 1 cup (250 mL) |
Cloves of garlic, chopped | 2 |
Fresh parsley, chopped | 1/2 cup (125 mL) |
Sodium reduced chicken stock | 4 cups (1 L) |
Water | 2 cups (500 mL) |
Navy beans, drained and rinsed | 19 oz (540 mL) |
Potato, peeled and diced | 1 cup (250 mL) |
Zucchini, diced | 1 cup (250 mL) |
Savoy cabbage, shredded | 1 cup (250 mL) |
Fresh plum tomatoes, diced | 2 cups (500 mL) |
Bay leaf | 1 |
Dried basil | 1 tsp (5 mL) |
Dried oregano | 1 tsp (5 mL |
Dried thyme | 1 tsp (5 mL) |
Pepper to taste |
Directions
- Heat oil in a large pot over medium heat. Add onion, carrot and celery and sautee without browning for about 10 minutes.
- Add the rest of the ingredients, except the cheese, and simmer on medium heat for 30 minutes.
- Pour into bowls and top with parmesan cheese (if using).
Nutrition Information per serving 1 ½ cups (375 mL):
Calories: 165 kcal
Protein: 8 g
Fat: 3 g
Carbohydrate: 29 g
Fibre: 5 g
Sodium: 368 mg
Potassium: 702 mg
Original source: Minestrone Soup, Minestrone Soup – Unlockfood, 2018
*Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007