Minestrone Soup

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Total Time: 45 min, Prep-10 min, making- 35 min

Level of making: easy,    Taste: Delicious,   Serve: 2-3

Minestrone Soup

Italian origin made with vegetables

A bowl of soup of Italian origin made with vegetables often with the addition of pasta or rice. Common ingredients include beans, onions, celery, carrots, stock, and tomatoes with or without lemon & coriander leaves garnished

FEATURES

Soup diets range from well-balanced, calorie controlled diets that include a wide variety of foods to crash diets that rely primarily upon vegetable soup, including specific foods on each day of the diet. You can also integrate a simple minestrone style soup into any calorie controlled diet to keep you full longer and help you to control your total calorie consumption.

 

NUTRITIONAL VALUES

Calories 260

Total Fat 8 grams

Saturated Fat 2 grams

Cholesterol 5 milligrams

Sodium 560 milligrams

Carbohydrates 37 grams

Dietary Fiber 10 grams

Protein 15 grams

 

INGREDIENT

  • 1 tbsp Extra virgin olive oil

  • 1 small onion, diced

  • 2 Cloves of Garlic, crushed

  • 1 stalk of Celery, Diced (optional)

  • 1 Medium Carrot, diced

  • 1/2 Cup of Green Beans, trimmed & cutted into 1/2 inch pieces

  • 1/2 tsp dried Basil leaves

  • Rock salt & freshly ground pepper

  • 2 Sliced tomatoes

  • 1 Crushed tomato 2 cup spices stock [Learn]

  • 1/2 Cup Whole wheat Pasta

  • 1/4 Cup finely Greated Tofu Cheese

  • 1 spoon chopped Fresh Basil

METHOD

  • Heat the olive oil in a large pot over medium-high heat.

  • Add the ginger, garlic then onion and cook until translucent, about 4 minutes.

  • Add the celery and carrot and cook until they begin to soften, about 5 minutes.

  • Stir in the green beans, dried oregano and basil and pepper to taste; cook 3 more minutes.

  • Add the diced and crushed tomatoes and the spices stock to the pot and bring to a boil.

  • Reduce the heat to medium low and simmer 10 minutes.

  • Stir in the rice & pasta and cook until the pasta and vegetables are tender, about 10 minutes.

  • Season with salt.

  • Serve into bowls and top with the grated tofu and chopped basil.

SUGGESTIONS

  • You may use sesame oil instead of olive oil.

  • Prefer spring green onion if you are weight watcher.

  • Use pasta or rice any one of two is you are weight watcher.

  • Make fresh & consume fresh

 

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