Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Minestrone Soup

A traditional Italian soup filled with vegetables which are cooked in a hearty vegetable broth.
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Prep Time 20 mins
Cook Time 50 mins
Total Time 1 hr 10 mins
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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