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Minestrone Soup Made Easy

8 servings (12 cups/3 L)

Preparation Time: 15 min
Cooking Time: 25 min

This minestrone is one of those healthy, complete meal soups. Updated to include super greens like spinach and kale, you’ll feel great after eating it.

Ingredients

2 tsp butter 10 ml
1  small onion, finely chopped 1 
2  cloves garlic, minced 2 
1 container no-salt-added or regular chicken broth 900 ml
1 can (28 oz) no-salt-added or regular diced tomatoes 796 ml
19 oz white kidney beans, rinsed and drained 540 ml
2 cups bite-size cauliflower florets, about ⅓ head 500 ml
2 cups carrots, thinly sliced 500 ml
1  zucchini, sliced into half moons 1 
1/4 lb halved yellow beans, about 1 large handful 125 g
2 tsp dried Italian seasoning 10 ml
1/2 cup your favourite small pasta 125 ml
2 tbsp all-purpose flour 30 ml
2 cups milk 500 ml
4 cups baby kale or spinach, about ⅓ (5 oz/142 g) pkg 1 L
  Freshly ground pepper  
1/2 tsp salt (optional) 2 ml
  Grated Canadian Parmesan, optional  

Instructions

Step 1
Melt butter over medium heat. Add onion and garlic and cook, stirring, until tender, about 3 min. Stir in broth, tomatoes, kidney beans, cauliflower, carrots, zucchini, beans and Italian seasoning. Cover and bring to a boil. Reduce heat; simmer covered 10 min. Add pasta. Cover and simmer 10 min longer or until pasta is tender.

Step 2
In large measuring cup, whisk flour into milk. Gradually whisk into soup. Cook and stir over medium heat until mixture boils. Stir in kale and pepper; gently boil 2 min. Taste and add salt if needed. Serve sprinkled with Parmesan. If soup is too thick the next day, thin with broth or water.

Tips

Watching your sodium? Look for low-salt or no-salt-added chicken broth and canned tomatoes and eliminate salt in recipe. Of course regular broth and tomatoes work as well.
 
This soup makes a perfect pre-activity meal – fast for the cook to make, and nutritious for the kids.
 
Minestrone is the perfect soup to use leftover little bits of vegetables like peas and broccoli.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 204
Fat / Lipides 4 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 345 mg
Carbohydrates / Glucides 33 g
Fiber / Fibres 7.7 g
Sugars / Sucres
Protein Protéines 13 g
Vitamin A / Vitamine A
63%
Vitamin C / Vitamine C
19%
Calcium / Calcium
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

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