Low Fat Minestrone Soup
Warm, hearty, and guilt-free, this Low Fat Minestrone Soup is a nourishing bowl of goodness perfect for busy weeknights or meal prep. Packed with vibrant vegetables like zucchini, carrots, and green beans, protein-rich cannellini beans, and tender pasta, this Italian-inspired soup is simmered in a flavorful low-sodium vegetable broth infused with aromatic herbs like oregano and basil. Ready in under an hour, this light yet satisfying recipe is low in fat without compromising on taste, making it ideal for health-conscious eaters. Serve it alongside crusty bread or enjoy it solo, garnished with a sprinkle of fresh parsley for a comforting, wholesome meal that’s as delicious as it is easy to make.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 medium carrot, diced
- 2 stalks celery stalks, diced
- 1 medium zucchini, diced
- 3 cloves garlic cloves, minced
- 14 ounces canned diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 15 ounces cannellini beans, drained and rinsed
- 2 cups spinach leaves, roughly chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 bay leaf
- 1 cup small pasta (e.g., macaroni or ditalini)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnishing)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrot, and celery to the pot. Sauté for 5-7 minutes, stirring frequently, until the vegetables are softened.
Add the zucchini and minced garlic to the pot. Cook for another 2-3 minutes, stirring occasionally.
Stir in the canned diced tomatoes, vegetable broth, green beans, cannellini beans, oregano, basil, and bay leaf. Bring the mixture to a boil.
Once boiling, reduce the heat to low and let the soup simmer uncovered for 20 minutes.
Add the small pasta to the pot and cook for an additional 8-10 minutes, or until the pasta is tender.
Stir in the spinach leaves and cook for 1-2 minutes, just until wilted.
Season the soup with salt and black pepper to taste.
Remove the bay leaf before serving.
Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve warm.
Nutrition Facts
Calories |
1820 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2814 mg | 122% | |
| Total Carbohydrate | 316.5 g | 115% | |
| Dietary Fiber | 52.5 g | 188% | |
| Total Sugars | 47.3 g | ||
| Protein | 68.4 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 776 mg | 60% | |
| Iron | 20.3 mg | 113% | |
| Potassium | 5907 mg | 126% | |
*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.
