Low Cal Minestrone Soup
Perfectly balancing hearty and healthy, this Low-Cal Minestrone Soup is a vibrant one-pot wonder packed with nutrient-rich vegetables, tender cannellini beans, and the comforting flavors of Italian herbs. Simmered in a light, low-sodium vegetable broth and brightened with fresh baby spinach, this guilt-free recipe is as satisfying as it is wholesome. Customizable with optional whole wheat pasta for an extra filling twist, it’s ideal for a light lunch or cozy dinner. Ready in under an hour with just 15 minutes of prep, this low-calorie soup is not only easy to make but also a great option for meal prep. Plus, it’s vegan-friendly and perfect for those looking to enjoy a flavorful, nutritious bowl without any excess calories.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium (diced) yellow onion
- 3 minced garlic cloves
- 2 stalks (diced) celery
- 2 medium (diced) carrots
- 1 medium (diced) zucchini
- 1 cup (trimmed and cut into 1-inch pieces) green beans
- 14.5 oz canned diced tomatoes
- 6 cups low-sodium vegetable broth
- 15 oz (drained and rinsed) canned cannellini beans
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 bay leaf
- 2 cups baby spinach
- 1 cup cooked whole wheat pasta (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons (chopped, optional for garnish) fresh parsley
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and cook for 3-4 minutes until softened.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced celery, carrots, zucchini, and green beans to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the canned diced tomatoes (with their juices) and the vegetable broth. Stir well.
Add the cannellini beans, dried oregano, dried basil, and bay leaf. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 20 minutes.
Stir in the baby spinach and cooked whole wheat pasta (if using). Cook for another 2-3 minutes until the spinach is wilted and the pasta is heated through.
Remove the bay leaf and season the soup with salt and black pepper to taste.
Serve hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
1299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5915 mg | 257% | |
| Total Carbohydrate | 214.8 g | 78% | |
| Dietary Fiber | 51.5 g | 184% | |
| Total Sugars | 49.6 g | ||
| Protein | 48.7 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 664 mg | 51% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 4896 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
