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Nutritional Info
  • Servings Per Recipe: 30
  • Amount Per Serving
  • Calories: 97.5
  • Total Fat: 0.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 360.6 mg
  • Total Carbs: 20.2 g
  • Dietary Fiber: 4.8 g
  • Protein: 4.0 g

View full nutritional breakdown of Minestrone Soup with Brown Rice calories by ingredient
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Minestrone Soup with Brown Rice

Submitted by: MISSZ1

Introduction

This basic vegetable soup is low fat, low cholesterol, vegetarian, vegan, lactose free, and so low in calories you won't believe it. I believe it may also be low sodium but that really depends on if you get salted cans of tomatoes/kidney beans/green beans.

This is a huge vegetable soup that makes 30 1-cup servings. (So have two cups it is REALLY low in calories.) I recommend adding tofu if you are the type of person who likes tofu to add a bit more calories and really make it feel like a meal.

First off if you are serving a Vegan/Vegetarian be sure to use Vegemite/Marmite instead of bullion of any sort. Or you could look for a vegetable broth to use instead of water or just go without if you can't find the brown yeast paste in your local grocery store. This soup has plenty of flavor without it.

You can also switch out the beef bullion with chicken, or sea food flavor and serve it as a side with a chicken breast or some salmon or shrimp if you want a hearty meal. Just remember there is a LOT of soup so likely you will have leftovers. The sky is the limit with this versatile and tasty treat.

If you are utterly concerned about calories remove the garbanzo beans (chickpeas). I would replace them with a can of sweet peas or just leave them out all together.

This also freezes well. I often use old 16 oz sour cream containers and pop it in the fridge in perfect 2 cup serving sizes to take to work.

The original recipe called for 1/2 cup of spaghetti noodles but I am allergic to wheat so if you don't like rice just swap out the 1/4 cup dry rice for a 1/2 cup dry spaghetti noodles.
This basic vegetable soup is low fat, low cholesterol, vegetarian, vegan, lactose free, and so low in calories you won't believe it. I believe it may also be low sodium but that really depends on if you get salted cans of tomatoes/kidney beans/green beans.

This is a huge vegetable soup that makes 30 1-cup servings. (So have two cups it is REALLY low in calories.) I recommend adding tofu if you are the type of person who likes tofu to add a bit more calories and really make it feel like a meal.

First off if you are serving a Vegan/Vegetarian be sure to use Vegemite/Marmite instead of bullion of any sort. Or you could look for a vegetable broth to use instead of water or just go without if you can't find the brown yeast paste in your local grocery store. This soup has plenty of flavor without it.

You can also switch out the beef bullion with chicken, or sea food flavor and serve it as a side with a chicken breast or some salmon or shrimp if you want a hearty meal. Just remember there is a LOT of soup so likely you will have leftovers. The sky is the limit with this versatile and tasty treat.

If you are utterly concerned about calories remove the garbanzo beans (chickpeas). I would replace them with a can of sweet peas or just leave them out all together.

This also freezes well. I often use old 16 oz sour cream containers and pop it in the fridge in perfect 2 cup serving sizes to take to work.

The original recipe called for 1/2 cup of spaghetti noodles but I am allergic to wheat so if you don't like rice just swap out the 1/4 cup dry rice for a 1/2 cup dry spaghetti noodles.

Number of Servings: 30

Ingredients

    3 cups of water
    Brown Rice 1/4 cup dry.
    Bullion (Beef) 4tps (Or Vegemite/Marmite/Cenovis yeast if you are a vegetarian or vegan.)
    Worcestershire Sauce 1/4 Cup
    Basil 2tsp
    Garlic 4 cloves
    1 onion chopped (about 1 cup)
    Canned Tomatoes 2 28oz cans (the big ones)
    Canned Kidney Beans 2 15oz cans
    Canned Green Beans 2 15oz cans
    Canned Garbanzo Beans (chickpeas) 1 15oz cans
    3 large raw potatoes (about 6 cups) cubed 1/4 inch cubes
    1 cup celery thinly sliced
    1 cup zucchini squash thinly sliced
    1 cup carrot thinly sliced or finely diced

Directions

You want a 6 quart pot to make this in. A 4 quart crock pot is the minimum size for this recipe. I recommend halving the recipe if in doubt.
You also need: a big stiring spoon, a can opener, a sharp knife, a cutting board, a measuring cup and a teaspoon for measuring.

Ok let's get started. Take out the biggest crock pot or cooking pot you have. This recipe is huge.

Start opening cans and dump them all in. Keep the water in the cans, there is good flavor and nutrients in there! Add your 3 cups of water. Cut up your potatoes, carrots, celery, and zucchini and put them all in. Mince your garlic and your onion and stir them in. Add your bullion, basil, and Worcestershire sauce. Give it a good stir. Now put in your 1/4 cup brown rice.

Put the pot on the stove or turn on the crock pot. Bring it to a boil and then let simmer for at least an hour. Stir occasionally. Done. (Check the potatoes and carrots and if they are still too crisp put it back on for 20 minutes.)

Because this recipe is so large it will take a while to cook it. Allow at least 3 hours before dinner time to let it fully cook. (Though it is vegetarian and I think you could eat it uncooked if you didn't mind the potatoes being a bit starchy.)

Cooking it longer at a lower temperature is just fine. I usually put mine in the Crockpot on low for about 8 hours.

Number of Servings: 30

Recipe submitted by SparkPeople user MISSZ1.






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