15 Vegetable Soup - Minestrone style
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 152.0
- Total Fat: 0.7 g
- Cholesterol: 0.0 mg
- Sodium: 465.7 mg
- Total Carbs: 29.6 g
- Dietary Fiber: 9.0 g
- Protein: 7.9 g
View full nutritional breakdown of 15 Vegetable Soup - Minestrone style calories by ingredient
Introduction
This soup is a great tasting healthy staple that can be eaten for lunch or dinner. Also to make it a meal for the whole family add some cooked macaroni and sprinkle with shredded cheese - my kids love it this way. This soup is a great tasting healthy staple that can be eaten for lunch or dinner. Also to make it a meal for the whole family add some cooked macaroni and sprinkle with shredded cheese - my kids love it this way.Number of Servings: 8
Ingredients
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1 large brown onion finely chopped
1 leek chopped
1 tblspn extra virgin olive oil
4 cloves of garlic crushed or finely chopped
2 medium carrots cubed
2 cups of butternut (or other) pumpkin cubed
3 stalks of celery cubed
2 medium waxy potatoes cubed (Pontiac)
2 large florets of cauliflower chopped into small pieces
2 medium zucchini (courgettes) cubed
1 cup chopped broccoli
1 cup finely shredded cabbage
1 cup english spinach or silverbeat finely chopped
1 cup frozen peas
1 tin (400gms) red kidney beans (drained and rinsed)
1 tin (375gms) of crushed tomatoes
4 tblspns thick tomato paste
2 chicken (or vegetable) stock cubes dissolved in 1 cup of hot water
plus sufficient hot water to cover the vegetables
Add additional flavour with a dash of Worcestershire sauce, course ground pepper (no added salt), and 1 tblespn dried basil leaves or equivalent paste or fresh.
Directions
Servings 8
* cook onion, leek and garlic in oil on a low heat until softened
* turn up the heat and add potato, carrot, celery and cauliflower and heat for a few mins then add pumpkin, and cook a few more mins - do not let the vegetables stick .
* add the tinned tomatoes, stock water, tomato paste, and seasoning and add more hot water to cover the vegetables and add the frozen peas.
* simmer covered for 20 mins then add beans, zucchini, spinach and cabbage and broccoli and cook for a further 10 mins.
* serve by its self for those on a diet (cals listed are for this version)
* or with crusty bread and parmesan cheese (and cooked macaroni) for those able to consume more calories,
Number of Servings: 8
Recipe submitted by SparkPeople user MIFFY01.
* cook onion, leek and garlic in oil on a low heat until softened
* turn up the heat and add potato, carrot, celery and cauliflower and heat for a few mins then add pumpkin, and cook a few more mins - do not let the vegetables stick .
* add the tinned tomatoes, stock water, tomato paste, and seasoning and add more hot water to cover the vegetables and add the frozen peas.
* simmer covered for 20 mins then add beans, zucchini, spinach and cabbage and broccoli and cook for a further 10 mins.
* serve by its self for those on a diet (cals listed are for this version)
* or with crusty bread and parmesan cheese (and cooked macaroni) for those able to consume more calories,
Number of Servings: 8
Recipe submitted by SparkPeople user MIFFY01.
Member Ratings For This Recipe
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