4.6 from 15 votes
Minestrone soup
Hearty, budget friendly and healthy, minestrone soup is perfect for a warming lunch or dinner. Vegetarian or Vegan depending on toppings. Only 8 SmartPoints on Weight Watchers.
Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 4 servings
Calories: 252 kcal
Course:
Soup , Lunch
Cuisine:
Italian
Ingredients
- 1 tbsp olive oil or use olive oil cooking spray
- 1 onion finely diced
- 3 leeks white parts only, finely diced
- 2 celery stalks finely diced
- 3 carrots finely diced
- 2 bay leaves
- 1 tsp salt
- 400 g | 14 oz can cannellini beans drained and rinsed
- 400 g | 14 oz tin chopped tomatoes
- 1 litre | 4 1/4 cups vegetable stock
- 60 g | 2 oz small pasta shapes I used stellini
- 4 tbsp finely chopped fresh flat-leaf parsley
- 1 tbsp lemon juice or to taste
- freshly grated parmesan optional
- Salt and pepper to season
Instructions
- Heat the olive oil (or use a cooking spray) in a large saucepan. Add the onion, leeks, celery, carrots, bay leaves and salt. Cook over medium-low heat, stirring occasionally for 10 minutes.
- Add the beans, chopped tomatoes and vegetable stock. Season with salt and pepper and bring to the boil.
- Reduce the heat, partially cover the pot with a lid and simmer for 25 minutes.
- Add your pasta and simmer for whatever the recommended cooking time is. If the liquid has reduced too much you may need to add some hot water.
- Remove the bay leaves. Stir in the lemon juice and parsley. Taste and adjust the seasoning if needed.
- Serve hot, sprinkled with the cheese and some croutons if you like.
Cup of Yum
Notes
- Fill a couple of silicone muffin moulds with cooled soup and freeze them, uncovered. Once the soup is frozen, pop the soup cubes out of the muffin mould and put in a freezer bag. Seal the bag, trying to get most of the air out, and use the soup within 6-8 weeks. When you defrost the soup you may need to add little water if it's too thick.
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- Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator.
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- Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.
Nutrition Information
Calories
252kcal
(13%)
Carbohydrates
49g
(16%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Sodium
911mg
(38%)
Potassium
650mg
(19%)
Fiber
10g
(40%)
Sugar
9g
(18%)
Vitamin A
9999IU
(200%)
Vitamin C
34mg
(38%)
Calcium
147mg
(15%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 252
% Daily Value*
| Calories | 252kcal | 13% |
| Carbohydrates | 49g | 16% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 911mg | 38% |
| Potassium | 650mg | 14% |
| Fiber | 10g | 40% |
| Sugar | 9g | 18% |
| Vitamin A | 9999IU | 200% |
| Vitamin C | 34mg | 38% |
| Calcium | 147mg | 15% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.