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Best Minestrone Soup Recipe

A recipe by .

 
Best Minestrone Soup Recipe
This recipe belongs to the top 10% of the healthiest recipes.healthy
 
One serving costs about $1.6

$1.60 per serving

1 people like this recipe

1 likes

This recipe is ready in 100 minutes

Ready in 1 hour and 40 minutes

6 fall,winter,healthy soup Mediterranean,Italian,European
spoonacular Score:78%

Spoonacular Score: 78%

 

Best Minestrone Soup Recipe might be just the main course you are searching for. For $1.6 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. One serving contains 373 calories, 18g of protein, and 20g of fat. If you have kidney beans, kale, tomato pealed, and a few other ingredients on hand, you can make it. It can be enjoyed any time, but it is especially good for Autumn. This recipe is typical of Mediterranean cuisine. From preparation to the plate, this recipe takes roughly 1 hour and 40 minutes. Try Spiced Vegetarian Lentil Soup Recipe {secret Recipe Club}, Minestrone Soup, and Minestrone Soup for similar recipes.

Ingredients

Servings:
1 Leaf
1 Leaf bay leaf
bay leaf
1 Tbsp
1 Tbsp black pepper
black pepper
1 tsp
1 tsp celery seed
celery seed
5 Tbsps
5 Tbsps extra virgin olive oil
extra virgin olive oil
2 Tbsps
2 Tbsps garlic
garlic
1.5 cup
1.5 cup kale
kale
1 tsp
1 tsp oregano
oregano
some
some parmesan cheese
parmesan cheese
some
some salt
salt
4
4  italian fresh tomato
italian fresh tomato
1 cup
1 cup dried white kidney beans
dried white kidney beans
1
1  white onion
white onion
2
2  white potatoes
white potatoes
1 cup
1 cup ziti pasta
ziti pasta
1
1  zucchini squash
zucchini squash
1 Leaf bay leaf
1 Leaf
bay leaf
1 Tbsp black pepper
1 Tbsp
black pepper
1 tsp celery seed
1 tsp
celery seed
5 Tbsps extra virgin olive oil
5 Tbsps
extra virgin olive oil
2 Tbsps garlic
2 Tbsps
garlic
1.5 cup kale
1.5 cup
kale
1 tsp oregano
1 tsp
oregano
some parmesan cheese
some
parmesan cheese
some salt
some
salt
4  italian fresh tomato
4
italian fresh tomato
1 cup dried white kidney beans
1 cup
dried white kidney beans
1  white onion
1
white onion
2  white potatoes
2
white potatoes
1 cup ziti pasta
1 cup
ziti pasta
1  zucchini squash
1
zucchini squash

Equipment

pot
pot
bowl
bowl
pot
pot
bowl
bowl


Instructions

  1. Soak 16 oz. White Kidney Beans In water over night.
  2. In a 5 quart stock Pot add 5 tablespoons Olive oil
  3. To the oil add 1 Bay leaf
  4. 1 Teaspoon Celery Seed
  5. Add 1 White Onion Cut up
  6. Add 4 Fresh Tomatoes cut up
  7. 1 7 oz. can tomato paste
  8. Add 16 oz. Beef stock and bring to a boil add the Kidney Beans
  9. Bring mixture to boil for 1 hour
  10. Add the cut White Potato , oregano, and garlic.
  11. cook for 20 minutes and add the zucchini squash, 1 cup of Ziti, kale, and salt to taste pour in bowl and add Parmesan Cheese.

Price Breakdown

Cost per Serving: $1.60
Ingredient
1 Leaf bay leaf
1 tablespoon black pepper
1 teaspoon celery seed
5 Tablespoons extra virgin olive oil
2 tablespoons garlic
1.5 cups kale
1 teaspoon oregano
some parmesan cheese
4 italian fresh tomato
1 cup dried white kidney beans
1 white onion
2 white potatoes
1 cup ziti pasta
1 zucchini squash
Price
$0.02
$0.18
$0.22
$0.83
$0.36
$0.44
$0.10
$3.79
$1.44
$0.37
$0.24
$0.85
$0.19
$0.56
$9.60

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Beans freeze well, so don't throw out your leftovers!

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
383k Calories
18g Protein
20g Total Fat
34g Carbs
55% Health Score
Limit These
Calories
383k
19%

Fat
20g
31%

  Saturated Fat
6g
42%

Carbohydrates
34g
11%

  Sugar
4g
5%

Cholesterol
20mg
7%

Sodium
694mg
30%

Get Enough Of These
Protein
18g
36%

Vitamin K
140µg
134%

Vitamin C
50mg
62%

Vitamin A
2670IU
53%

Calcium
438mg
44%

Manganese
0.81mg
41%

Phosphorus
360mg
36%

Copper
0.52mg
26%

Potassium
829mg
24%

Vitamin B6
0.47mg
24%

Fiber
5g
22%

Selenium
14µg
21%

Folate
81µg
20%

Magnesium
73mg
18%

Vitamin E
2mg
16%

Iron
2mg
14%

Vitamin B2
0.22mg
13%

Vitamin B1
0.19mg
13%

Zinc
1mg
12%

Vitamin B3
1mg
9%

Vitamin B5
0.62mg
6%

Vitamin B12
0.36µg
6%

covered percent of daily need

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