Bowl of minestrone soup with garnishes
Soups and Stews

High in Protein and Fiber

Minestrone is a favorite soup, originating from Italy. This hearty classic includes legumes, greens, lots of vegetables, whole grains, and spices all in one bowl. Add a large salad, and you have a delightful, nutritious meal. Make this on a chilly or rainy day for a perfect healthy comfort food.

Prep Instructions

  • Yield: 8 (1½ cup) servings
  • Prep Time: 20 minutes
  • Cook Time: 25-30 minutes
  • Total Time: 45-50 minutes

Recipe Ingredients

  • 1 1/4 cups red or yellow onion, chopped—red onions have a higher nutrient value
  • 3/4 cup red cabbage, thinly sliced in 1-inch lengths
  • 1 stalk celery, chopped
  • 3/4 cup carrots, sliced
  • 2 teaspoons garlic, minced
  • Broth for sautéing
  • 1 cup vegetable broth
  • 3 cups hot water
  • 3/4 cup green beans, cut in 1-inch pieces (peas can be substituted)
  • 1 tablespoon Chicken-Style Seasoning
  • 1 tablespoon chives, dried
  • 1 tablespoon fresh parsley, minced or 1 teaspoon, dried
  • 1 teaspoon basil
  • 1/2 teaspoon salt
  • 1/2 teaspoon oregano
  • 2 cups chopped fresh spinach
  • 3/4-1 cups zucchini, sliced
  • 2/3 cup pasta sauce
  • 1 can (14-oz.) petite-diced tomatoes
  • 1 can cannellini beans or kidney beans, well-rinsed
  • 1/2 cup rounded whole grain pasta spirals


  1. Put onion, cabbage, celery, carrot, and garlic in a 2-quart kettle with broth for sautéing. Sauté until barely wilted.
  2. Add second group of ingredients and bring to a boil. Reduce heat to simmer, cover, and cook 10 minutes.
  3. Stir in third group of ingredients and return to a boil; reduce heat but keep mixture simmering. Be sure to cover the kettle. Cook an additional 10–15 minutes or until pasta is tender.

NOTE: When you have leftover pasta sauce from a spaghetti meal, save it in the freezer for a recipe like this.

Nutritional Data

Calories: 128.51
Fat: 1.38 g
Saturated Fat: 0.10 g
Cholesterol: 0 mg
Sodium: 468.96 mg
Carbohydrates: 24.58 g
Fiber: 5.85 g
Sugars: 5.32 g
Protein: 6.49 g
© AdventHealth