January 11, 2022
Minestrone
Full flavored soup packed with vegetables gets plenty of umami from tomatoes, Parmesan, and anchovy paste. A bit of pesto brings bright freshness. I like to add shredded chicken breast to make this a full meal.
Servings: 6
Calories: 159kcal
Ingredients
- 1 tablespoon bacon grease or avocado oil for vegetarian
- 1 leek white and light green parts sliced thin, washed well (1/2 cup)
- 1 carrot peeled and diced (1/2 cup)
- 1 yellow onion diced (1 cup)
- 2 ribs celery diced (1/2 cup)
- 3 garlic cloves minced
- 1 teaspoon anchovy paste optional, adds umami but you won't taste it, omit for vegetarian
- 2 bay leaves
- 2 teaspoons Italian Seasoning
- 2 cups cauliflower florets 1 small head
- 28 ounce can whole tomatoes drained, and chopped
- 8 cups chicken broth or water or vegetable broth for vegetarian
- 1/4 cup Parmesan cheese
- 1 medium zucchini trimmed and cut into medium dice (1 cup)
- 4 cups baby spinach leaves
- 1/4 cup basil pesto homemade or store-bought
Instructions
- Heat the bacon grease in a large pot over medium heat. When melted, add the leek, onion, and celery. Cook, stirring occasionally until the onions are soft and translucent, about 5 minutes. Add the garlic and anchovy paste and cook until fragrant, about 1 minute more.
- Add the bay leaves and Italian seasoning followed by cauliflower, tomatoes, and broth. Bring to a boil and simmer for 15 minutes. Add the zucchini and continue to simmer for another 15 minutes, or until tender.
- When the vegetables are tender, remove the soup from the heat. Stir in the spinach and stir to wilt. Let cool slightly then serve with Parmesan stirred in and pesto spooned over top of each serving.
Notes
Protein:Energy Quotient [calories]: 0.36
Nutrition Facts
Minestrone
Amount per Serving
Calories
159
% Daily Value*
Fat
8
g
12
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
6
mg
2
%
Sodium
1543
mg
67
%
Potassium
904
mg
26
%
Carbohydrates
15
g
5
%
Fiber
4
g
17
%
Sugar
7
g
8
%
Protein
7
g
14
%
Vitamin A
4306
IU
86
%
Vitamin C
66
mg
80
%
Calcium
188
mg
19
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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