Hearty Minestrone Soup
The beans, veggies, and pasta will fill you up for a surprisingly low number of calories.
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, finely diced
- 5 cloves garlic, minced
- 2 celery stalks, chopped
- 2 carrots, peeled and chopped
- 1 leek, halved, cleaned, and finely chopped
- 1 15 ounce can diced tomatoes
- 8 cups chicken stock
- 1 15 ounce can kidney beans, rinsed and drained
- 1 15 ounce can cannellini beans, rinsed and drained
- 1/3 cup green beans, trimmed and chopped on the bias
- 1 cup any shape pasta (optional)
- 1 tablespoon sea salt
- In a large stockpot over medium heat, add olive oil. Add onion and cook for about 10 minutes until soft and fragrant. Add garlic, celery, and carrots, and gently sweat without coloring vegetables for about 10 minutes. Add leek and saute over medium-low heat for an additional 8 minutes until softened*. Pour in tomatoes and chicken stock. Bring to a boil, then lower heat to a simmer and cook for 10 minutes. Add kidney and cannellini beans, green beans, and pasta, and continue to simmer for 20 minutes until beans are soft and pasta is cooked through. Season to taste with sea salt.
- *If you prefer to add a more robust tomato flavor for your soup, add 1 tablespoon tomato paste or 1/4 cup dry red wine to deglaze pan after sauteing leek. I like to top it off with 1/4 cup mizuna greens. They add a fabulous pop of color and even more nutrients.
- Recipe adapted from Cook Yourself Sexy by Candice Kumai, Rodale Books, 2012
Per serving: 281 kcal cal., 8 g fat (2 g sat. fat), 788 mg sodium, 7 g fiber, 10 g sugar, 14 g pro.. Percent Daily Values are based on a 2,000 calorie diet