Healthy Recipes Soup Vegetable Soup Veggistrone 4.5 (28) 25 Reviews This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying. By Joyce Hendley, M.S. Joyce Hendley, M.S. Joyce Hendley has been writing about food and health for nearly 3 decades. Her recipes and writing are informed by sound nutrition principles, and honor the nourishing wisdom of home cooks all over the world. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Rate PRINT Share Cook Time: 1 hr Additional Time: 45 mins Total Time: 1 hr 45 mins Servings: 10 Yield: 10 servings, 2 cups each Nutrition Profile: Healthy Immunity Low Added Sugar High-Fiber Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 2 tablespoons extra-virgin olive oil 2 cups chopped onions (2 medium) 2 cups chopped celery (4 medium stalks) 1 cup chopped green bell pepper (1 medium) 4 cloves garlic, minced 3 cups chopped cabbage 3 cups chopped cauliflower (about 1/2 medium) 2 cups chopped carrots (4 medium) 2 cups green beans, cut into 1-inch pieces, or frozen, thawed 8 cups low-sodium vegetable broth or chicken broth 2 cups water 1 (15 ounce) can tomato sauce 1 (14 ounce) can diced tomatoes 1 (15 ounce) can kidney or pinto beans, rinsed 1 bay leaf 4 cups chopped fresh spinach or 1 (10 ounce) package frozen chopped spinach, thawed ½ cup thinly sliced fresh basil 10 tablespoons freshly grated Parmesan cheese Directions Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more. Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese. Tips To make ahead: Prepare through Step 2 and refrigerate for up to 5 days or freeze for up to 6 months; finish Step 3 just before serving. Originally appeared: EatingWell Magazine, Soup Cookbook Rate It Print Nutrition Facts (per serving) 162 Calories 5g Fat 24g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 10 Serving Size 2 cups Calories 162 % Daily Value * Total Carbohydrate 24g 9% Dietary Fiber 9g 31% Total Sugars 10g Protein 7g 14% Total Fat 5g 6% Saturated Fat 1g 7% Cholesterol 4mg 1% Vitamin A 6282IU 126% Vitamin C 56mg 62% Folate 83mcg 21% Sodium 575mg 25% Calcium 156mg 12% Iron 3mg 14% Magnesium 54mg 13% Potassium 769mg 16% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved