Hearty Low Sodium Minestrone Soup

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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 146.1
  • Total Fat: 1.4 g
  • Cholesterol: 8.2 mg
  • Sodium: 164.2 mg
  • Total Carbs: 24.3 g
  • Dietary Fiber: 3.8 g
  • Protein: 9.7 g

View full nutritional breakdown of Hearty Low Sodium Minestrone Soup calories by ingredient


Introduction

Making your own soup isn't hard and it can save you a lot of sodium compared to canned commercial soups, which even in their "low sodium" varieties usually have a lot more than you might want.

White and black pepper flavor up this low-sodium soup. It is hearty and thick - almost like a stew. (You can decrease the white pepper for milder flavor. You can also increase the amount of chicken broth for a thinner, less hearty soup.)

This is not classic minestrone, which would have white and/or kidney beans rather than just garbanzo beans, but garbanzos are what we had on hand ... which is fine!

Serve with garlic bread or crackers. Making your own soup isn't hard and it can save you a lot of sodium compared to canned commercial soups, which even in their "low sodium" varieties usually have a lot more than you might want.

White and black pepper flavor up this low-sodium soup. It is hearty and thick - almost like a stew. (You can decrease the white pepper for milder flavor. You can also increase the amount of chicken broth for a thinner, less hearty soup.)

This is not classic minestrone, which would have white and/or kidney beans rather than just garbanzo beans, but garbanzos are what we had on hand ... which is fine!

Serve with garlic bread or crackers.
Number of Servings: 16

Ingredients

    8 oz elbow macaroni
    1 medium onion
    3 stalks of celery
    1 tbsp crushed garlic
    2 14.5-oz cans low sodium diced tomatoes
    2 small potatoes
    2 large carrots
    1 medium zucchini
    1 15oz can garbanzo beans
    1-1/2 cups diced cooked chicken
    32 oz low sodium chicken broth*
    1-1/2 tbsp dried basil
    1/2 tsp white pepper**
    1/2 tsp black pepper

    * Add more chicken broth for a thinner soup.
    ** White pepper can be omitted for a milder flavor.

Directions

Chop vegetables and chicken into bite-size pieces, and add to a large soup pot along with chicken broth. Add herbs and spices, stir, then add enough water to cover. Bring to a boil, then turn down to low heat and simmer for 30 minutes. Add elbow macaroni and stir well. Continue to simmer for 15 more minutes, or until potatoes are fork-tender and pasta is cooked to an "al dente" state.

Makes about 16 hearty 1-cup servings of soup.

Number of Servings: 16

Recipe submitted by SparkPeople user NEWMOMOVER40.