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Italian
Big-Pot Minestrone
The everything-vegetable soup with beans and protein pasta — 10 g of fiber a bowl, 310 calories.
365Calories
21.2gProtein
45.2gNet carbs
15.1gFiber
6.4gFat
Ingredients
Tap an ingredient to check it off. Gram weights follow the serving scaler.
3 cups (500 g) cannellini beans, drained
500 g
4 oz (120 g) chickpea small shells
120 g
1 zucchini (200 g), diced
200 g
2 carrots (150 g), diced
150 g
2 ribs celery (100 g), diced
100 g
1½ cups (150 g) green beans, cut short
150 g
3 handfuls (100 g) spinach
100 g
1⅔ cups (400 g) canned crushed tomatoes
400 g
1 onion (150 g), diced
150 g
4 cloves garlic, minced
12 g
1 Tbsp (12 g) olive oil
12 g
3¾ cups (900 g) broth (vegetable to keep it vegetarian)
900 g
2 tsp Italian herbs + 1 bay leaf + 1¼ tsp salt
10 g
¼ cup (20 g) nutritional yeast
20 g
Method
- Soften the onion, carrot, and celery in the oil, 6 minutes; garlic for 1.
- Add tomatoes, broth, herbs, and green beans; simmer 10 minutes.
- Add the beans (mash a ladleful against the pot for body), zucchini, and pasta; simmer until the pasta is just tender, ~8 minutes.
- Kill the heat, wilt in the spinach, and stir through the nutritional yeast.
- Taste hard for salt — bean soups drink it. A drizzle of good olive oil at the table if you have calories to spend.
Nutrition facts
Per serving.
Calories365
Total fat6.4 g
Total carbohydrate60.3 g
Dietary fiber15.1 g
Net carbs45.2 g
Protein21.2 g
Net carbs equal total carbohydrate minus fiber and allulose. Values use USDA ingredient data or standard label values and can vary by brand, preparation and portioning. The serving scaler changes ingredient weights, not the per serving nutrition shown here.
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