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.
Servings: 4
Calories: 223.9kcal
Ingredients
- 1 tbsp olive oil
- 1 small onion diced
- 3 cloves garlic minced
- 1 medium carrot diced
- 2 stalks celery diced
- 14 oz tomato canned, diced
- 4 cups vegetable broth low-sodium
- 1 cup kidney beans canned, drained and rinsed
- 1 cup white beans canned, drained and rinsed
- ½ cup pasta dry
- 2 tsp Italian seasoning
- 1 bay leaf
- ¼ tsp salt
- ¼ tsp pepper
- 3 cups kale chopped
Garnish
- 1 tbsp parmesan cheese
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
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.
Nutrition
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.