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Minestrone Soup

Written by
Irma Jennings, INHC
Uploaded
October 28

https://food4healthybones.com

Minestrone Soup

A traditional Italian soup filled with vegetables which are cooked in a hearty vegetable broth.
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Course Dinner, Lunch, Soup
Cuisine Italian
Servings 8
Calories 119 kcal

Equipment

  • 1 large pot

Ingredients
  

  • 1 yellow onion large, diced
  • 3 carrots medium, diced
  • 2 celery stalks diced
  • 2 cups zucchini diced
  • 2 cups green beans cut into 1 inch pieces
  • 3 garlic cloves diced
  • 1 28 oz vegetable broth
  • 2 tbsp olive oil
  • 3.5 tbsp parsley chopped
  • 1 28 oz crushed tomatoes
  • 3/4 cup quinoa
  • 1 15 oz can chickpeas rinsed and drained
  • 1 15 oz can cannellini beans rinsed and drained
  • 2 cups kale chopped
  • 1 tbsp lemon juice
  • salt to taste
  • pepper to taste
  • parmesan cheese shredded optional

Instructions
 

  •   In a large stockpot, heat olive oil over medium-high heat. Add diced onion, carrots and celery and sauté about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and sauté 2 minutes, then add garlic and cook 1 minute longer.
  • Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, quinoa, and season with salt and pepper to taste. Bring mixture to a boil, then reduce heat to medium and allow soup to gently boil, uncovered for about 30 minutes.
  • Add cannellini beans, chick peas, kale and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes.
  • Season to taste: I added hot sauce, Tamari sauce and Nutritional Yeast for extra flavor.

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 4
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 119kcalCarbohydrates: 16gProtein: 4gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 17mgPotassium: 359mgFiber: 3gSugar: 2gVitamin A: 1956IUVitamin C: 27mgVitamin K: 85µgCalcium: 73mgIron: 1mgMagnesium: 53mgPhosphorus: 114mgSelenium: 2µgZinc: 1mg
Keyword soup, vegetable
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Spring Asparagus Soup

This creamy asparagus soup is made without heavy cream – just vegetables, broth, and puréed to silky perfection.  It’s perfect for early spring when asparagus is in peak season. Did you know that when asparagus are harvested they are cut one spear at a time? A special thanks to our farmers for their hard work.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Appetizer, Soup
Cuisine American
Servings 2
Calories 256 kcal

Equipment

  • 1 pot
  • 1 blender

Ingredients
  

  • 20 asparagus spears medium
  • 2 cups vegetable broth
  • 1 onion medium
  • 3 clove garlic
  • 2 tbsp pumpkin seeds pepitas
  • 1/8 cup lemon juice 1/2-3/4 lemon
  • 1 dash salt
  • 1 dash pepper
  • 2 tbsp olive oil

Instructions
 

  • Sauté onion in olive oil until soft
  • Add garlic
  • Add cut asparagus
  •  Sauté until asparagus starts to soften - remove a few aspires tips to use as a garnish in the finished soup
  • Add vegetable broth and cook for approximately 10 minutes until asparagus are tender
  • Add the asparagus mixture to a blender and blend until fully puréed.
  • Serve with cut asparagus tips and sprinkle with pumpkin seeds.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

oxalates: 19mgCalories: 256kcalCarbohydrates: 18gProtein: 7gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gTrans Fat: 1gSodium: 967mgPotassium: 519mgFiber: 5gSugar: 8gVitamin A: 1714IUVitamin C: 21mgVitamin K: 76µgCalcium: 65mgIron: 5mgMagnesium: 89mgPhosphorus: 231mgSelenium: 6µgZinc: 2mg
Keyword Asparagus, Gluten Free, Osteopenia, Osteoporosis, Vegan, Vegetarian
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Bone-Loving Creamy Collard Yam Soup

This Creamy and (dreamy) Collard Yam Soup is bone-loving and vegan. Cruciferous veggies are part of the Brassica genus of plants and are rich in vitamins and minerals as shown in the chart below. They contain a group of substances known as glucosinolates, which are sulfur-containing chemicals that may fight cancer. I love the rich color, taste, and texture of this soup. This “cook-once-eat-twice” will make a fantastic big pot for several servings.Collards are a member of the cruciferous family.
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See all recipes here.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Appetizer, Main Course, Soup
Cuisine American
Servings 4
Calories 256 kcal

Equipment

  • 1 medium soup pot

Ingredients
  

  • 1 garlic bulb, minced
  • 1 onion diced
  • 1 yam diced
  • 2 bunches collard greens sliced into ribbons
  • 2 tsp sea salt
  • 1/2 cup cashews

Instructions
 

  • Sauté onions and garlic with sea salt in a little water until they sweat.
  • Add yams and a little more water to cover
  • Bring to a boil then turn down to simmer until yams are soft (approximately 20 minutes)
  • Add collard greens and more water to cover.
  • Turn ff the heat, cover with a lid, and let sit for a few minutes until greens turn deep green and soften.
  • Blend in small batches in a blender or in the pot with an immersion blender.
  • Add cashews and a tiny splash of cider vinegar. Blend until smooth and adjust the consistency with more water if you like it thinner.
  • Taste and season with salt and pepper to taste.

Notes

Recommended Daily Allowance (RDA): Calcium: 1200mg, Magnesium: 320mg, Potassium: 4700mg K2: 90-180mcg, Protein: 50-80 grams
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 256kcalCarbohydrates: 42gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 1192mgPotassium: 1209mgFiber: 9gSugar: 3gVitamin A: 4914IUVitamin C: 54mgVitamin K: 423µgCalcium: 253mgIron: 2mgMagnesium: 98mgPhosphorus: 186mgSelenium: 5µgZinc: 1mg
Keyword sweet potato
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Irma Jennings, INHC - Osteoporosis Patient Navigator

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