Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Yield 6 servings

Ingredients

  • 2 tbsp (30 ml) Olive oil
  • 1 Onion rinsed and chopped
  • 1 cup (250 ml) Carrots rinsed and diced
  • 1 Celery stalk rinsed and sliced
  • 1 Red pepper rinsed and finely diced
  • 1 can (28oz) Diced tomatoes
  • 6 cups (1.5L) Low-sodium vegetable broth
  • 2 tsp (10 ml) Basil dried
  • 2 tsp (10 ml) Oregano dried
  • 1 cup (250 ml) Short pasta (fusilli, macaroni, alphabet, etc.)
  • Salt and pepper to taste
  • 1 can (19 fl oz/540ml) Mixed beans drained and rinsed
  • 3 cups (750 ml) Fresh baby spinach rinsed

Instructions

  • Wash hands with soap and warm water for at least 20 seconds.
  • In a saucepan, heat oil on medium heat. Cook onion for 1 minute, then add carrots, celery, and pepper, and cook for 3 minutes while stirring.
  • Add tomatoes, broth, and fine herbs. Bring to a boil, then reduce heat to low and cook for 15 minutes.
  • Add pasta and let simmer for 7 minutes, stirring occasionally.
  • Add salt and pepper. Add spinach and beans and cook until the internal temperature reaches 74ºC (165ºF) on a digital food thermometer.
Nutrition Facts
Vegetable Minestrone Soup
Calories
264
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
0.6
g
4
%
Carbohydrates
 
44
g
15
%
Fibre
 
10
g
42
%
Sugars
 
8
g
9
%
Protein
 
11
g
22
%
Sodium
 
286
mg
12
%
Potassium
 
1381
mg
39
%
Vitamin C
 
39
mg
47
%
Calcium
 
202
mg
20
%
Iron
 
8
mg
44
%
*5% or less is a little, 15% or more is a lot

Tips & Notes

  • To save time, replace the fresh vegetables (onion, carrot, celery, and pepper) with 3 cups (750 mL) of frozen pasta sauce vegetable mix.
  • To keep it food safe, put leftovers away in the fridge within 2 hours, or sooner if they are in a warm location. Eat refrigerated leftovers within 2 to 3 days or freeze them for up to 4 months to enjoy them later. Reheat leftovers to a safe internal temperature of 74ºC (165ºF).
 
Recipe contributed by Marie-Eve Caplette

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