Veggistrone This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying.

total: 1 hr 45 mins
Servings: 10

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 cups chopped onions (2 medium)
  • 2 cups chopped celery (4 medium stalks)
  • 1 cup chopped green bell pepper (1 medium)
  • 4 cloves garlic, minced
  • 3 cups chopped cabbage
  • 3 cups chopped cauliflower (about 1/2 medium)
  • 2 cups chopped carrots (4 medium)
  • 2 cups green beans, cut into 1-inch pieces, or frozen, thawed
  • 8 cups low-sodium vegetable broth or chicken broth
  • 2 cups water
  • 1 (15 ounce) can tomato sauce
  • 1 (14 ounce) can diced tomatoes
  • 1 (15 ounce) can kidney or pinto beans, rinsed
  • 1 bay leaf
  • 4 cups chopped fresh spinach or 1 (10 ounce) package frozen chopped spinach, thawed
  • ½ cup thinly sliced fresh basil
  • 10 tablespoons freshly grated Parmesan cheese

Directions

    Step 1

    Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.

    Step 2

    Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more.

    Step 3

    Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.

Tips

To make ahead: Prepare through Step 2 and refrigerate for up to 5 days or freeze for up to 6 months; finish Step 3 just before serving.

Nutrition Facts

Serving Size: 2 cups Per Serving: 162 calories; protein 7.2g; carbohydrates 24.4g; dietary fiber 8.6g; sugars 9.5g; fat 4.7g; saturated fat 1.3g; cholesterol 4.3mg; vitamin a iu 6281.6IU; vitamin c 55.6mg; folate 82.5mcg; calcium 156.2mg; iron 2.5mg; magnesium 54mg; potassium 769.3mg; sodium 575.1mg; thiamin 0.4mg. Exchanges:

3 vegetable, 1/2 fat, 1/2 lean protein, 1/2 starch

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