One-Pot Minestrone Soup
This minestrone soup uses low glycemic ingredients and is an easy way to get a boost of veggies and plant-based protein. It is also a delicious make ahead option for meal prep.
- Suitable for diets:
- High-Fiber
- High-Protein
- Low-Fat
- Low-Sodium
- Plant-Based
Why Diabetes Friendly?
- High in Fiber: The kidney beans, white beans, and kale are excellent sources of fiber, which can help manage blood sugar levels by slowing the absorption of sugar into the bloodstream.
- Low Glycemic Index Ingredients: The use of vegetables and legumes with a low glycemic index contributes to a slower, more controlled rise in blood sugar levels, making it suitable for individuals managing diabetes.
- Low in Sodium: Using low-sodium vegetable broth helps keep the overall sodium content lower, which is beneficial for blood pressure management, often a concern for those with diabetes.
- Complex Carbohydrates: The beans and whole grain pasta provide complex carbohydrates, offering a steady source of energy without causing rapid spikes in blood sugar levels.
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Ingredients
- olive oil 1 tbsp
- onion (diced) 1 small
- garlic (minced) 3 cloves
- carrot (diced) 1 medium
- celery (diced) 2 stalks
- tomato (canned, diced) 14 oz
- vegetable broth (low-sodium ) 4 cups
- kidney beans (canned, drained and rinsed) 1 cup
- white beans (canned, drained and rinsed) 1 cup
- pasta (dry) ½ cup
- Italian seasoning 2 tsp
- bay leaf 1
- salt ¼ tsp
- pepper ¼ tsp
- kale (chopped ) 3 cups
Garnish
- parmesan cheese 1 tbsp
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Cooking Tips
- Bean Varieties: Feel free to experiment with different types of beans based on preference or availability. Chickpeas or lentils can also be good alternatives.
- Pasta Alternatives: For an even lower glycemic index, substitute regular pasta with whole wheat pasta or a legume-based pasta.
- Veggie Variations: This soup is versatile; add any seasonal vegetables you have on hand to increase the nutrient density.
- Parmesan Cheese: For a vegan or dairy-free version, omit the Parmesan cheese or use a plant-based cheese alternative.
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Instructions
- In a large pot, heat olive oil over medium heat. Add onions and garlic, and sauté for about 5 minutes or until fragrant.1 tbsp olive oil, 1 small onion, 3 cloves garlic
- Add the carrots and celery to the pot and cook for another 5 minutes, stirring occasionally.1 medium carrot, 2 stalks celery
- Pour in diced tomatoes and vegetable broth, stirring well to combine.14 oz tomato, 4 cups vegetable broth
- Add in kidney beans, white beans, pasta, Italian seasoning, bay leaf, salt, and pepper.1 cup kidney beans, 1 cup white beans, ½ cup pasta, 2 tsp Italian seasoning, 1 bay leaf, ¼ tsp salt, ¼ tsp pepper
- Bring soup to a boil and reduce heat to a simmer for about 20 minutes, or until pasta is cooked.
- Add in kale and stir into soup until wilted.3 cups kale
- Remove bay leaf from pot before serving.
- Garnish with 1 tbsp of parmesan cheese and enjoy!1 tbsp parmesan cheese
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FAQ
- Can I freeze minestrone soup?
Yes, minestrone soup freezes well. Cool the soup completely before transferring it to airtight containers. Leave some space for expansion and freeze for up to 3 months. Thaw in the refrigerator overnight and reheat on the stove or in the microwave. - How can I make this soup gluten-free?
To make the soup gluten-free, ensure your pasta is gluten-free or substitute the pasta with a gluten-free grain like quinoa or rice. - Is minestrone soup suitable for meal prep?
Absolutely. This soup is perfect for meal prep as its flavors meld and improve over time. Store in the refrigerator in airtight containers for up to 4 days. - Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes. Chop them finely and consider adding a bit of extra liquid, as canned tomatoes typically include juice that contributes to the soup's broth. - How can I increase the protein content in this soup?
For a higher protein content, consider adding more beans, including chickpeas or lentils, or incorporating a small amount of lean meat, such as diced chicken breast, for those not following a vegetarian diet.
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Nutrition
Per serving
Calories: 223.9kcal
Carbohydrates: 36.5g
Fiber: 10.2g
Sugar: 6.9g
Fat: 5.2g
Saturated Fat: 0.9g
Trans Fat:
Protein: 10.9g
Nutrition Facts
One-Pot Minestrone Soup
Amount per Serving
Calories
223.9
% Daily Value*
Fat
5.2
g
8
%
Saturated Fat
0.9
g
6
%
Cholesterol
0.8
mg
0
%
Sodium
331.8
mg
14
%
Potassium
815.1
mg
23
%
Carbohydrates
36.5
g
12
%
Fiber
10.2
g
43
%
Sugar
6.9
g
8
%
Protein
10.9
g
22
%
Vitamin C
60.3
mg
73
%
Vitamin D
0.01
µg
0
%
Calcium
253.4
mg
25
%
Iron
4.3
mg
24
%
Magnesium
76.4
mg
19
%
Zinc
1.4
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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