Minestrone
SuperfoodExceptional nutritional value
Italian vegetable soup with beans, pasta and tomatoes.
Minestrone is an Italian soup of onion, carrot, celery, zucchini, green beans and tomatoes simmered in broth with white beans and small pasta, usually served with grated parmesan. It is low in fat and calories and gives about 5 g of fiber per bowl from the beans and vegetables. Most of the sodium comes from the broth, so a low-sodium broth makes the biggest difference.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.3g | 4.1% |
| Fat | 1.8g | 2.6% |
| Carbs | 7.9g | 2.6% |
| Simple Sugars | 2.77g | Estimate |
| Complex Carbs | 3.63g | Estimate |
| Fiber | 1.5g | 6.0% |
| Water | 87g | 3.5% |
| Calories | 55 | 2.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.43 | g | 2.1% |
| Monounsaturated | 1.02 | g | 4.1% |
| Polyunsaturated | 0.21 | g | 1.6% |
| Omega-3 | 0.063 | g | Estimate |
| Omega-6 | 0.147 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.13 | mg |
| Vitamin E | 0.42 | mg |
| Selenium | 3.01 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 53.4 | mcg | 5.9% |
| vitamin B1 | 0.042 | mg | 3.5% |
| vitamin B2 | 0.045 | mg | 3.5% |
| vitamin B3 | 0.36 | mg | 2.3% |
| vitamin B6 | 0.066 | mg | 3.9% |
| vitamin B9 | 13.7 | mcg | 3.4% |
| vitamin B12 | 0.016 | mcg | 0.7% |
| vitamin C | 4.13 | mg | 4.6% |
| vitamin D | 0.007 (0 IU) | mcg | 0.0% |
| vitamin E | 0.42 | mg | 2.8% |
| vitamin K | 6.93 | mcg | 5.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 40.6 | mg | 4.1% |
| iron | 0.638 | mg | 3.5% |
| magnesium | 14.5 | mg | 3.6% |
| phosphorus | 39.8 | mg | 5.7% |
| potassium | 165 | mg | 6.3% |
| sodium | 283 | mg | 12.3% |
| zinc | 0.311 | mg | 2.8% |
| copper | 0.065 | mg | 7.2% |
| manganese | 0.158 | mg | 6.9% |
| selenium | 3.01 | mcg | 5.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 63 | mg | 9.0% | 128% |
| Isoleucine | 99 | mg | 7.1% | 108% |
| Leucine | 175 | mg | 6.4% | 94% |
| Lysine limiting | 136 | mg | 6.5% | 92% |
| Methionine | 66 | mg | 6.3% | 94% |
| Phenylalanine | 184 | mg | 10.5% | 146% |
| Threonine | 96 | mg | 9.1% | 125% |
| Tryptophan | 28 | mg | 10.0% | 138% |
| Valine | 117 | mg | 6.4% | 95% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Olive oil 2 tbsp
- Onion 1 medium (150 g)
- Carrots 2 medium (120 g)
- Celery 2 stalks (80 g)
- Garlic 3 cloves
- Zucchini 1 medium (150 g)
- Green beans 80 g
- Canned chopped tomatoes 400 g
- Vegetable broth 1 L
- Canned cannellini beans, drained 240 g
- Small pasta (ditalini) 80 g
- Parmesan, grated 30 g
- Fresh basil 10 g
- Salt and black pepper to taste
Instructions
- 1
Heat the olive oil in a large pot over medium heat. Cook the diced onion, carrots and celery for 8 minutes, until soft.
- 2
Add the chopped garlic, diced zucchini and green beans cut into short pieces, and cook for 3 minutes.
- 3
Add the tomatoes and broth, bring to a boil, then simmer partly covered for 15 minutes.
- 4
Stir in the beans and pasta and simmer for 10 minutes, until the pasta is tender.
- 5
Season with salt and pepper, and add a little hot water if the soup is too thick.
- 6
Stir in the torn basil and serve each bowl with grated parmesan.