Main mealVegetarianBalancedMediterraneanDairy€
Real homemade minestrone with rich seasonal vegetables
"Nutritious and hearty minestrone
Prep time20 min
Cook time40 min
Total time60 min
Servings6
Recipe
Per servingTotal
Calories:200.4 kcal1202.3 kcal
Protein:7.5 g45.2 g
Carbohydrates:29.9 g179.3 g
Fiber:7.4 g44.2 g
Water:369.2 ml2215 ml
Fat:6.1 g36.3 g
Micronutrients
Sugar:6.3 g38 g
Saturated fat:0.9 g5.3 g
Cholesterol:0 mg0 mg
Sodium:873.5 mg5240.8 mg
Potassium:528.6 mg3171.8 mg
Calcium:105.8 mg634.6 mg
Iron:3.1 mg18.3 mg
Magnesium:64.8 mg388.5 mg
Zinc:1 mg6.2 mg
Phosphorus:131.4 mg788.5 mg
Vitamin C:20.7 mg123.9 mg
Vitamin A:253.1 µg1518.7 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
- 1In a large pot, sauté the onion, carrot and celery in olive oil over medium heat. Cook for about 8–10 minutes, until the vegetables soften and the onion becomes translucent.
- 2Add the garlic, zucchini, oregano and dried basil. Sauté for another 2 minutes, until the garlic becomes fragrant.
- 3Pour the diced tomatoes and stock into the pot. If you have a Parmesan rind, add it now. Bring to a boil, then reduce the heat and simmer, covered, for 15 minutes.
- 4Stir in the whole-grain pasta and drained beans. Cook for another 8–10 minutes (or until the pasta is "al dente").
- 5Just before finishing, stir in the fresh spinach or kale. Cook for just a minute or two, until the greens wilt but keep their bright color.
- 6Remove the Parmesan rind. Season the soup with salt and pepper to taste. Serve in deep bowls, sprinkled with fresh basil and a little grated Parmesan.
Nutritional benefits
This meal contributes to a wide range of micronutrients and fiber, supporting healthy digestion and a strong immune system.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.