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Vegetable Minestrone Soup

 
One serving costs about $1.37

$1.37 per serving

1 people like this recipe

1 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

4 fall,winter,healthy soup Mediterranean,Italian,European
spoonacular Score:91%

Spoonacular Score: 91%

 

Vegetable Minestrone Soup might be just the main course you are searching for. This recipe makes 4 servings with 380 calories, 17g of protein, and 4g of fat each. For $1.37 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. This recipe is typical of Mediterranean cuisine. If you have bay leaf, parmesan cheese, ground pepper, and a few other ingredients on hand, you can make it. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. Only a few people made this recipe, and 1 would say it hit the spot. It can be enjoyed any time, but it is especially good for Autumn. From preparation to the plate, this recipe takes roughly 30 minutes. All things considered, we decided this recipe deserves a spoonacular score of 91%. This score is amazing. Try Vegetable Garden Minestrone Soup, The Vegetable Broth and the Minestrone — Le bouillon de légumes et la minestrone, and Vegetable Minestrone for similar recipes.

Ingredients

Servings:
1
1  bay leaf
bay leaf
14 oz
14 oz canned cannellini beans
canned cannellini beans
4
4  carrots
carrots
1.5 tsps
1.5 tsps dried basil
dried basil
6 oz
6 oz elbow macaroni
elbow macaroni
1 tsp
1 tsp ground pepper
ground pepper
2 tsps
2 tsps olive oil
olive oil
1
1  onion
onion
1 tsp
1 tsp parmesan cheese
parmesan cheese
1.5 tsps
1.5 tsps salt
salt
28 oz
28 oz canned diced tomato
canned diced tomato
2
2  zucchini
zucchini
1  bay leaf
1
bay leaf
14 oz canned cannellini beans
14 oz
canned cannellini beans
4  carrots
4
carrots
1.5 tsps dried basil
1.5 tsps
dried basil
6 oz elbow macaroni
6 oz
elbow macaroni
1 tsp ground pepper
1 tsp
ground pepper
2 tsps olive oil
2 tsps
olive oil
1  onion
1
onion
1 tsp parmesan cheese
1 tsp
parmesan cheese
1.5 tsps salt
1.5 tsps
salt
28 oz canned diced tomato
28 oz
canned diced tomato
2  zucchini
2
zucchini

Equipment

sauce pan
sauce pan
bowl
bowl
pot
pot
sauce pan
sauce pan
bowl
bowl
pot
pot


Instructions

  1. In a deep sauce pan or pot, heat about 2 tsps of oil or butter. Add bay leaf. When the bay leaf begins to splutter, add finely chopped onions and saute for a couple of mins until the onions are translucent.
  2. In the meanwhile, boil water with a pinch of salt in another pot. Add pasta and cook for about 6 to 7 mins. When done, drain all the water and set the pasta aside.
  3. Add the chopped zucchini and chopped carrots to the sauteed onions. Now, add salt and ground pepper and saute for a couple of mins. Empty the diced tomato cans into the sauce pan now. Add the remaining spices red chilli powder and dried basil to the tomatoes. Cover and let cook for at least 5 mins.
  4. Empty the cannellini beans into a bowl. Rinse under running water to drain out all the canned liquid and add the beans to the sauce pan. Also, add the cooked pasta now. Add about 2 cups of water, cover and let cook for about 15 mins. Give a taste test and adjust salt if needed.
  5. Serve with a hint of grated Parmesan cheese as garnish and some bread to dip into it!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.37
Ingredient
1 bay leaf
14 ounces canned cannellini beans
4 carrots
1.5 teaspoons dried basil
6 ounces elbow macaroni
1 teaspoon ground pepper
2 teaspoons olive oil
1 onion
1 teaspoon parmesan cheese
28 ounces canned diced tomato
2 zucchini
Price
$0.02
$0.71
$0.43
$0.09
$0.36
$0.06
$0.10
$0.24
$0.02
$2.33
$1.12
$5.48

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.

  • 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!

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

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

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • 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.

  • 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.

Disclaimer

Nutritional Information

Quickview
379k Calories
16g Protein
3g Total Fat
72g Carbs
81% Health Score
Limit These
Calories
379k
19%

Fat
3g
6%

  Saturated Fat
0.7g
4%

Carbohydrates
72g
24%

  Sugar
13g
15%

Cholesterol
0.17mg
0%

Sodium
944mg
41%

Get Enough Of These
Protein
16g
34%

Vitamin A
12048IU
241%

Manganese
1mg
76%

Vitamin C
50mg
61%

Fiber
11g
48%

Potassium
1520mg
43%

Selenium
28µg
41%

Folate
143µg
36%

Vitamin K
37µg
36%

Magnesium
125mg
31%

Phosphorus
288mg
29%

Vitamin B6
0.58mg
29%

Copper
0.57mg
29%

Iron
4mg
28%

Vitamin B1
0.3mg
20%

Vitamin E
2mg
18%

Zinc
2mg
17%

Vitamin B3
3mg
16%

Calcium
155mg
16%

Vitamin B2
0.24mg
14%

Vitamin B5
0.95mg
10%

covered percent of daily need

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