Mediterranean Minestrone

By: Jodie Shield, MEd, RDN

Who needs canned soup? Whip up a batch of homemade Mediterranean minestrone in about 30 minutes. This satisfying soup loaded with veggies seems like you’re eating salad with a spoon!

Mediterranean Minestrone

Makes 10 servings

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Ingredients:

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 4 garlic cloves, chopped
• ½ pound fresh baby spinach leaves
• 1 large potato, peeled and chopped
• 2 (14.5 ounce) cans fire-roasted diced tomatoes
• 2 teaspoons dried rosemary
• 6 cups low-sodium chicken broth
• ½ cup small dried whole grain pasta
• 1 (15 ounce) can cannellini beans, drained and rinsed
• 2 teaspoons of salt (optional)
• ½ teaspoon black pepper (optional)

Directions:

1. Heat the olive oil in a large stock pot over medium-high heat until sizzling. Add the onions, carrots, celery and garlic; sauté for 5 minutes or until the vegetable mixture softens.
2. Add the spinach and potato and sauté for 5 minutes. Add the undrained tomatoes and rosemary and simmer for 5 minutes or until the spinach wilts. Add the chicken broth and bring everything to a boil.
3. Add the pasta to the soup and reduce the heat to medium. Cook for 10 minutes or until the pasta and potato are softened. Stir in the beans and simmer 5 minutes. Season with salt and pepper if using.

Tips: No carrots? No problem. Use baby carrots and dice them into bite-size pieces. Swap vegetable broth for chicken broth to make a vegetarian-friendly soup. Freeze leftovers. If the soup seems too thick add extra broth or water.

Nutrition Information (for cup soup): 149 calories, 6g protein, 22g carbohydrate, 4g fat,  1g saturated fat, 4mg cholesterol, 4g fiber, 5g sugar, 322 mg sodium

For more healthy soup recipes try: Manhattan Clam Chowder, DIY Chicken Noodle Soup, and Turkey Tortilla Soup

Download my FREE recipe app Eat Healthy Homemade Meals in Minutes.

Recipe adapted from The Oldways 4-Week Mediterranean Diet Menu Plan.

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