Indulge in the rich flavors of Italy with our traditional Minestrone soup. Packed with a medley of fresh vegetables, beans, pasta, and savory herbs, this hearty dish is a delicious way to experience the warmth and comfort of Italian cuisine. Whether enjoyed as a comforting meal on a chilly evening or as a light lunch, our Minestrone is sure to delight your taste buds and transport you to the rustic kitchens of Italy.
Here's a classic recipe for Italian Minestrone:
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 yellow squash, diced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) kidney beans, drained and rinsed
- 6 cups vegetable broth
- 1 cup small pasta (such as ditalini or small shells)
- Salt and pepper, to taste
- Fresh parsley, chopped, for garnish -
- Grated Parmesan cheese, for serving
Instructions:
1- Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.
2- Add the carrots, celery, zucchini, and yellow squash to the pot. Cook, stirring occasionally, for about 5 minutes.
3- Stir in the dried oregano, basil, and thyme. Cook for another minute.
4- Add the diced tomatoes, kidney beans, and vegetable broth to the pot. Bring to a simmer.
5- Add the pasta to the pot and cook according to package instructions until al dente, stirring occasionally, about 8-10 minutes.
6- Season with salt and pepper, to taste.
7- Serve hot, garnished with chopped parsley and grated Parmesan cheese. Enjoy your Italian Minestrone!
Nutritional Values :
Here's a general overview of the nutritional values for the main ingredients in the Italian Minestrone recipe. Keep in mind that actual values can vary based on specific brands and preparation methods:
For the Vegetable Soup:
Olive Oil (2 tablespoons):
- Calories:240
- Fat:28 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits: Provides healthy monounsaturated fats and antioxidants. Adds flavor and richness.
Onion (1, chopped):
- Calories:45
- Fat: 0 g
- Carbohydrates:11 g
- Protein:1 g
Benefits: Adds flavor, vitamins, minerals, and antioxidants. Supports immune health.
Garlic (2 cloves, minced):
- Calories:10
- Fat: 0 g
- Carbohydrates:2 g
- Protein: 0 g
Benefits: Provides flavor and has antibacterial and anti-inflammatory properties.
Carrots (2, diced):
- Calories:50
- Fat: 0 g
- Carbohydrates:12 g
- Protein:1 g
Benefits: Rich in vitamins A and C, fiber, and antioxidants.
Celery (2 stalks, diced):
- Calories:20
- Fat: 0 g
- Carbohydrates:4 g
- Protein:1 g
Benefits: Adds crunch and flavor, provides fiber, vitamins, and minerals.
Zucchini (1, diced):
- Calories:33
- Fat: 0 g
- Carbohydrates:7 g
- Protein:2 g
Benefits: Low in calories, high in vitamins C and A, and provides dietary fiber.
Yellow Squash (1, diced):
- Calories:30
- Fat: 0 g
- Carbohydrates:7 g
- Protein:1 g
Benefits: Low in calories, rich in vitamins A and C, and adds fiber.
Dried Oregano (1 teaspoon):
- Calories:3
- Fat: 0 g
- Carbohydrates:1 g
- Protein: 0 g
Benefits: Adds flavor and contains antioxidants and essential oils.
Dried Basil (1 teaspoon):
- Calories:2
- Fat: 0 g
- Carbohydrates:0.5 g
- Protein: 0 g
Benefits: Adds flavor, has antioxidant properties, and may support digestion.
Dried Thyme (1/2 teaspoon):
- Calories:1
- Fat: 0 g
- Carbohydrates:0.2 g
- Protein: 0 g
Benefits: Adds flavor and has antioxidants and anti-inflammatory properties.
Diced Tomatoes (1 can, 14 oz):
- Calories:70
- Fat: 0 g
- Carbohydrates:15 g
- Protein:3 g
Benefits: Rich in vitamins A and C, and antioxidants like lycopene.
Kidney Beans (1 can, 14 oz, drained and rinsed):
- Calories:210
- Fat:0.5 g
- Carbohydrates:37 g
- Protein:14 g
Benefits: High in protein, fiber, and essential minerals like iron and potassium.
Vegetable Broth (6 cups):
- Calories:60 (for low-sodium)
- Fat:0 g
- Carbohydrates:14 g
- Protein:3 g
Benefits: Adds flavor with minimal calories, provides nutrients from vegetables.
Small Pasta (1 cup):
- Calories:200
- Fat:1 g
- Carbohydrates:40 g
- Protein:7 g
Benefits: Adds texture and additional carbohydrates for energy.
Salt and Pepper (to taste):
- Calories: 0
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits: Enhances flavor. Use salt in moderation to manage sodium intake.
Fresh Parsley (for garnish):
- Calories:5 (per 1/4 cup)
- Fat: 0 g
- Carbohydrates:1 g
- Protein:1 g
Benefits: Adds flavor and provides vitamins A, C, and K, along with antioxidants.
Grated Parmesan Cheese (for serving):
- Calories:110 (per 1/4 cup)
- Fat:8 g
- Carbohydrates:1 g
- Protein:10 g
Benefits: Adds flavor and protein, provides calcium.
These values are approximate and can vary based on specific brands and preparation methods.
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