Minestrone Soup
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
1/2 Tbsp olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 tsp garlic, minced
2 Tbsp leeks, finely diced
3 oz (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 tsp fresh thyme
3/4 tsp fresh oregano, minced
3 cups chicken stock
3 oz (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 tsp salt
1/8 tsp white pepper
1 tsp Parmesan cheese, grated
Heat the olive oil in a medium pot over medium heat.
Add the onion, carrot, and celery. Cook until the
vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the
tomato, zucchini, thyme, oregano, and chicken stock.
Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to
a simmer for 20 minutes. Season with the salt and white
pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup):
Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg,
Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat