Minestrone Soup(Low-Fat)
A hearty, low-fat minestrone soup packed with vegetables, beans, and pasta, perfect for healthy family meals and comforting winter suppers.
Ingredients
- 1 cup navy beans ⓘ
- 6 cups water ⓘ
- 1 onion, minced ⓘ
- 1/2 cup finely diced celery ⓘ
- 1/2 teaspoon minced garlic ⓘ
- 1/4 cup chicken broth ⓘ
- few sprigs parsley, chopped ⓘ
- 2 cups stewed, crushed tomatoes ⓘ
- 1 (15 oz.) can kidney beans, drained ⓘ
- 1/2 cup green beans ⓘ
- 1 cup shredded cabbage ⓘ
- 1 teaspoon dried basil ⓘ
- salt and pepper to taste ⓘ
- 1 to 2 chopped potatoes ⓘ
- 1 chopped carrot ⓘ
- 1/2 cup chopped celery ⓘ
- 1/2 cup frozen peas ⓘ
- 1/2 cup uncooked shell or other macaroni ⓘ
Instructions
- Wash and sort the navy beans, then place them in a large pan or Dutch oven with water.
- Bring the water to a boil, boil for 2 minutes, then cover and let stand for 1 hour.
- In a small skillet, cook the minced onion, finely diced celery, and minced garlic in chicken broth until the onion is tender.
- Add the cooked vegetables, stewed crushed tomatoes, drained kidney beans, green beans, shredded cabbage, chopped potatoes, chopped carrot, chopped celery, frozen peas, dried basil, salt, and pepper to the beans.
- Return the mixture to a boil, then reduce heat, cover, and simmer for 45 minutes to 1 hour.
- Add uncooked pasta during the last 15 minutes of cooking or as directed on pasta package, and cook until tender.
Tips & Substitutions
For a quicker version, use canned navy beans instead of dry; just rinse and add them directly to the pot. Feel free to swap in your favorite vegetables based on what you have on hand; zucchini or spinach can be great additions. If you prefer a heartier soup, increase the amount of potatoes or add some cooked sausage for extra flavor.
Serving Suggestions
Serve the minestrone soup hot, garnished with fresh parsley for added flavor. It pairs wonderfully with crusty bread or a simple green salad. For a more filling meal, consider serving it alongside Chicken Saltimbocca(Italian For 'Jump In Mouth Quickly') or a light Italian baked chicken for a complete dinner experience.
Storage & Reheating
Store leftover minestrone soup in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stovetop over medium heat, adding a splash of water if it thickens too much. For longer storage, freeze the soup for up to 3 months, then thaw overnight in the fridge before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Minestrone Soup(Low-Fat) contains roughly 1135 calories, with 71g protein, 198g carbohydrates, and 11g fat. It is an excellent source of dietary fiber (272% of the Daily Value), iron (183% of the Daily Value), and protein (142% of the Daily Value). Note that it is relatively high in sodium, at 1854mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup vegetarian?
Absolutely! Simply omit the chicken broth and use vegetable broth instead. This will maintain the flavor while keeping the soup entirely plant-based. You can also add more vegetables or even a splash of soy sauce for an umami boost.
How can I make this soup gluten-free?
To make this minestrone soup gluten-free, use gluten-free pasta in place of the regular macaroni. Always check labels on canned ingredients, such as beans and broth, to ensure they are gluten-free to avoid cross-contamination.
What can I do if the soup turns out too thick?
If your minestrone is thicker than desired, simply add more water or vegetable broth to achieve your preferred consistency. Bring it back to a simmer to warm through, and adjust the seasoning as necessary.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).