SparkPeople Advertisers Keep the Site Free

5 of 5 (2)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 197.0
  • Total Fat: 4.8 g
  • Cholesterol: 2.1 mg
  • Sodium: 222.5 mg
  • Total Carbs: 29.2 g
  • Dietary Fiber: 9.4 g
  • Protein: 10.4 g

View full nutritional breakdown of Minestrone Soup with Parmesan Crisp calories by ingredient
Report Inappropriate Recipe

Minestrone Soup with Parmesan Crisp

Submitted by: SPCOOKBOOK
Minestrone Soup with Parmesan Crisp

Introduction

Kid-friendly
Freezes well
Multiple servings of f/v (2.5)
High fiber

Minestrone is a classic Italian soup that’s packed full of flavor and nutrition. You can use any
vegetables you have in the kitchen, but always keep the onion, carrot, and celery, which are the “holy
trinity” of flavorful vegetables.
I make this soup year-round, but the ingredients change based on the season. I might add spinach
in springtime, tomatoes from my garden in summer, and some root vegetables in fall and winter.
Kid-friendly
Freezes well
Multiple servings of f/v (2.5)
High fiber

Minestrone is a classic Italian soup that’s packed full of flavor and nutrition. You can use any
vegetables you have in the kitchen, but always keep the onion, carrot, and celery, which are the “holy
trinity” of flavorful vegetables.
I make this soup year-round, but the ingredients change based on the season. I might add spinach
in springtime, tomatoes from my garden in summer, and some root vegetables in fall and winter.

Number of Servings: 6

Ingredients

    1 tbsp canola oil
    1 cup diced onion
    1 cup diced celery
    1 cup diced carrots
    2 cups chopped cabbage
    1⁄4 cup tomato paste
    One 4.5-ounce can diced tomatoes
    1 tbsp dried basil
    1⁄2 tsp salt (optional)
    1⁄2 tsp pepper
    One 5.5-ounce can cannellini (white
    kidney) beans, drained and rinsed
    6 cups homemade, low-salt, or no-saltadded
    vegetable or chicken stock
    1⁄2 cup lentils, yellow or pink, rinsed
    (see Note)
    11⁄2 cups diced zucchini
    1⁄2 tsp red pepper flakes
    1 tbsp basil pesto, or Better-than-Pesto
    Puree

    2 tbsp shredded Parmesan cheese

Directions

1. Heat the oil in a large saucepan, then add
the onion, celery, carrots, and cabbage. Cook
over moderately low heat until the vegetables
are translucent, about 5 to 7 minutes. Add the
tomato paste, tomatoes, dried basil, salt (if using),
pepper, and cannellini beans. Cook for 1
minute, then slowly add stock, stirring to combine.
Simmer for 20 minutes.
2. Add the zucchini and lentils and simmer
10 minutes more. Add the red pepper flakes,
crushing with your hands to release the heat
(see Note). Stir in the pesto.
3. To make the Parmesan crisps, preheat the
oven to 400° F. Line a sheet pan with parchment
paper or a silicone pan liner. Place teaspoon-
sized mounds of Parmesan on the pan,
then spread the cheese into a single layer. Bake
until just browned, 3 to 4 minutes. The crisps
will appear slightly melted, but they’ll firm up
after you remove them from the oven.
Note: I prefer pink or yellow lentils, which take
less time to cook but become mushy when overcooked.
For a firmer lentil, use the green variety,
but they need to go in with the cannellini beans
and cook for 20 minutes.
Always wash your hands after handling hot peppers
or red pepper flakes, and avoid touching
your eyes, which could cause irritation.






Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe

  • awesome soup! - 10/9/11

    Was this review helpful?   yes  No
  • This reminds me of my dad's vegetable soup (my absolute favorite winter meal.) He adds ground turkey breast for extra protein & uses black beans instead of cannellini beans. The texture of the vegetables is wonderful - crispy, not soft & overcooked. Portions are very large & filling. - 7/6/10

    Was this review helpful?   yes  No