Minestrone soup

Ingredients

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1/3 cup chopped celery
• 1 carrot, diced
• 1 garlic clove, minced
• 4 cups fat-free, low-sodium chicken broth
• 2 large tomatoes, seeded and chopped
• 1/2 cup chopped spinach
• 1 can (16 ounces or about 1 1/2 cups) no-salt-added kidney beans, drained
• 1/2 cup uncooked whole-grain small shell pasta
• 1 small zucchini, diced (about 1 cup)
• 2 tablespoons chopped fresh basil

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots. Saute until softened, about 5 minutes.

Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 200
Total carbohydrate: 30 g
Cholesterol: 0 mg
Dietary fiber: 11 g
Monounsaturated fat: 2.5 g
Protein: 11 g
Saturated fat: 0.5 g
Serving size: About 2 cups
Sodium: 98 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Nuts, seeds and dry beans: 1
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1