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Nutritional Info
  • Servings Per Recipe: 25
  • Amount Per Serving
  • Calories: 90.2
  • Total Fat: 1.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 258.5 mg
  • Total Carbs: 17.3 g
  • Dietary Fiber: 4.0 g
  • Protein: 4.3 g

View full nutritional breakdown of Minestrone Soup-Hearty, Healthy & low sodium calories by ingredient
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Minestrone Soup-Hearty, Healthy & low sodium

Submitted by: SHUTRBUG1
Minestrone Soup-Hearty, Healthy & low sodium

Introduction

This hearty soup has 90 cal, 4 grams of fiber, 4 grams of protein, 258 mg of sodium and only 1 grams of fat per serving. Its a big pot of soup, but it freezes beautifully!
I freeze flat in gallon bags and they stack in the freezer, and I freeze single portions in zippered sandwich bags for a quick lunch.
This hearty soup has 90 cal, 4 grams of fiber, 4 grams of protein, 258 mg of sodium and only 1 grams of fat per serving. Its a big pot of soup, but it freezes beautifully!
I freeze flat in gallon bags and they stack in the freezer, and I freeze single portions in zippered sandwich bags for a quick lunch.

Number of Servings: 25

Ingredients

    1 Tbsp olive oil
    Onions - 1 cup finely minced and 1 cup coarsely chopped
    celery - 1 cup finely minced and 1 cup diced
    carrots - 1 cup finely minced and 1 cup sliced or diced
    6 cups water
    1 large green pepper, diced
    1/2 cup raw pearl barley
    3/4 cup dried chickpeas (garbanzo beans) (or 1 1/2 cup canned,drained)
    3/4 cup dried small white beans (or 1 1/2 cup canned,drained)
    1 cup dried kidney beans (or 1 26 oz can, drained)
    5 cups chopped fresh tomatoes (or 2 cans diced tomatoes)
    5 cups low sodium chicken stock
    3 Tbsp low sodium soy sauce
    2 cup COOKED whole wheat penne, or shells
    3 cloves garlic, minced
    3 Tbsp minced fresh parsley (or use 2 Tbsp dried)
    3 Tbsp minced fresh oregano (or use 2 Tbsp dried)
    2 Tbsp minced fresh basil (or use 2 Tbsp dried)
    1 cup frozen green peas
    coarsely ground black pepper to taste

Directions

If using dried beans, soak overnight.
Heat olive oil in large soup pot. Saute MINCED onion, garlic, celery and carrots til soft, add 6 cups water and dried beans. Bring to a boil, reduce heat to medium and simmer about 1 hr til tender. (If you use canned beans, only use 5 cups water and simmer for 15 minutes)

Add chicken stock/broth, coarsely chopped onions, celery, carrots and pepper, barley and herbs and simmer for 30 minutes. Add cooked pasta, frozen peas, tomatoes, soy sauce and more water, if necessary, and simmer for another 30 minutes. (note, the pasta is cooked separately so the soup does not thicken) Season with coarsely ground black pepper to taste.

Serving size is one cup. Serve with a shaving of parmesan cheese and crusty bread (not included in nutrient counts)


Number of Servings: 25

Recipe submitted by SparkPeople user SHUTRBUG1.






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