A large bowl of this veggie-filled minestrone will leave you satisfied for hours without eating too many calories – and is an easy way to improve your daily vegetable supply. Top with a pesto doll before eating this delicious vegetable soup.
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, chopped
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 12 ounces fresh green beans, cut into 1/2-inch pieces
- 2 cloves garlic, minced
- 8 cups no-salt-added chicken broth or low-sodium vegetable broth
- 2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed
- 4 cups chopped kale
- 2 medium zucchini, chopped
- 4 Roma tomatoes, seeded and chopped
- 2 teaspoons red-wine vinegar
- ¾ teaspoon salt
- ½ teaspoon ground pepper
- 8 teaspoons prepared pesto
- Step 1
- Heat oil in a large pot over medium heat. Add onion, carrot, succulent vegetable, green beans and garlic. Cook, stirring constantly, until vegetables begin to soften, for about 10 minutes. Add the broth and bring to a boil. Reduce heat to medium and cook, stirring occasionally, until vegetables are tender, about 10 minutes more.
- Step 2
- Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase the temperature to get back into shape; cook until zucchini and kale are soft, about 10 minutes. Top each soup with 1 teaspoon pesto.
Serving Size: 1 3/4 Cups per serving: 225 calories; 12.7g protein; carbohydrates 27.8g; diet fiber 7.6g; sugar 5.3g; 8.4g fat; saturated fat 1.4g; vitamin a iu 4134.1IU; vitamin c 30.3mg; folate 52.3mcg; calcium 106.4mg; iron 3.1mg; magnesium 88.6mg; potassium 865.8mg; sodium 406mg; thiamin 0.7mg. Trading:
2 Vegetables, 1 Fat, 1 Lean-Fat Protein, 1 Starch