Vegetarian Minestrone Soup Recipe
Warm up with this hearty minestrone soup that keeps sodium in check. You can easily double this recipe on a weekend, and then enjoy this soup throughout the week for a delicious and satisfying lunch.
Watch Out for Sodium
Although it might seem like a healthy choice, restaurant and canned soups are notoriously high in sodium. Just one bowl of minestrone or most any soup at a restaurant would easily put you at or ahead of your recommended upper limit of sodium for the day.
According to the Center for Disease Control and Prevention (CDC), Americans are consuming too much sodium. The 2010 Dietary Guidelines for Americans recommends 2300mg per day of sodium as the Tolerable Upper Intake Level. Certain populations, including older adults and some with chronic diseases, should limit their upper sodium level to 1500mg per day. A high consumption of sodium can lead to high blood pressure, a major risk factor for stroke and heart disease.1
Consider the sodium content in minestrone soup found in popular restaurants and grocery shelves in the tables below.
Restaurant Minestrone Soup (1 bowl)
Restaurant
| Sodium Content
|
|---|---|
Olive Garden
| 2152 mg
|
Macaroni Grill
| 2130 mg
|
Maggiano's
| 1010 mg
|
Canned Minestrone Soup (1 cup)
Grocery Brand
| Sodium Content
|
|---|---|
Campbell's
| 890 mg
|
Campbell's Healthy Request
| 410 mg
|
Progresso
| 690 mg
|
Wolfgang Puck
| 680 mg
|
Trader Joe's
| 590 mg
|
Minestrone Soup Recipe
Who says a vegetarian soup can’t be hearty? This soup is chocked full of healthy veggies, pasta and beans and promises to satisfy. Pair it with a slice or two of whole grain bread.
Be sure to use Pomi chopped tomatoes if you can as the flavor cannot be matched plus the sodium content sits at just 5mg per half cup. Check sodium levels and look for no-salt-added if subbing canned tomatoes and also for the broth and beans. If you would like to add a bit more protein, sprinkle your soup with Nutritional Yeast. This will add 3g of protein, zero sodium, just 20 calories plus a big boost of B vitamins.
Ingredients
- 1 tablespoon extra virgin olive oil
- 6 cloves garlic, minced
- 1 medium onion, chopped
- 4 stalks celery, chopped
- 3 carrots, peeled and chopped
- 8 cups low-sodium vegetable broth
- 2 cups water
- 1 26 oz container Pomi brand chopped tomatoes, or two 14.5 oz cans no-salt-added diced tomatoes
- 1/4 cup no-salt-added tomato paste
- 6 small yukon gold potatoes, diced
- 1 medium zucchini, chopped
- 2 tablespoons dried parsley, or 1/4 cup fresh parsley, chopped
- 1 teaspoon dried basil
- 1/4 teaspoon freshly ground pepper
- 1 bay leaf
- 3 cups kale, chopped (can substitute spinach or another green)
- 1 15 oz can no-salt-added cannellini beans, rinsed and drained
- 1 1/2 cup whole wheat elbow or rotini pasta
- grated Parmesan cheese or Nutritional Yeast, optional
Instructions
- Heat oil over medium-low heat in large heavy soup pot, add onion, garlic, carrots and celery, cook until slightly tender and onions are translucent, about 10 minutes
- Add broth, water, tomatoes, tomato paste, potatoes, zucchini, parsley, basil, ground pepper, and bay leaf
- Bring to a boil then lower heat to simmer, cook until vegetables are soft, about 35-45 minutes
- Add kale, beans, and pasta and simmer for an additional 20 minutes
- Ladle into soup bowls and top with Parmesan cheese or Nutritional Yeast
Nutrition Facts Per Serving
| Nutrition Facts | |
|---|---|
| Serving size: 1 1/2 cups | |
| Calories | 189 |
| Calories from Fat | 18 |
| % Daily Value * | |
| Fat 2 g | 3% |
| Carbohydrates 43 g | 14% |
| Fiber 9 g | 36% |
| Protein 7 g | 14% |
| Sodium 150 mg | 6% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Sources
1"Americans Consume Too Much Sodium (Salt)." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 24 Feb. 2011. Web. 06 July 2014.
Questions & Answers
Comments
AUTHORI haven't made the vegan move yet but I'm about halfway there I think. I severely limit cheese (can't quite adopt the vegan cheese) and I use almond milk rather than cow's milk. Nutritional yeast is awesome! I use it nearly every day to enhance a meal, add a bit of protein, plus some B vitamins.
I see you got the nutritional yeast as an option. Only a vegan would think of that. lol. Have you tried going on a strict vegan diet, or are your a vegetarian that eats vegan quite often?
- AUTHOR
Thanks so much, Chris, for posting your comment. So glad that the kids loved it too!
Made this yesterday and the kids and I loved it! I split up the batch...one with and one without the carbs. Kids ate it for an after school snack. Put on the stove, smelled good and they chow down! Thanks Marcelle! Looking forward to more recipes!
- AUTHOR
Thank you so much for your comment and vote! I love this soup too! Just made a double batch yesterday.
Love minestrone soup - this recipe looks like a hearty, well put together meal. Thanks for sharing. Voted, Up interesting and 5*
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