Heart Smart Minestrone Soup

Ingredients

• 1 tbsp (15 mL) olive oil
• 1 cup (250 mL) onion, diced
• 1 cup (250 mL) carrot, diced
• 1 cup (250 mL) celery, diced
• 2 cloves of garlic, chopped
• 1/2 cup (125 mL) fresh parsley, chopped
• 4 cups (1 L) sodium reduced chicken stock
• 2 cups (500 mL) water
• 1 can 19oz (540 mL) navy beans, drained and rinsed
• 1 cup (250 mL) potato, peeled and diced
• 1 cup (250 mL) zucchini, diced
• 1 cup (250 mL) Savoy cabbage, shredded
• 2 cups (500 mL) fresh plum tomatoes, diced
• 1 bay leaf
• 1 tsp (5 mL) dried basil
• 1 tsp (5 mL) dried oregano
• ½ tsp (2 mL) dried thyme
• pepper to taste

Garnish: Grated parmesan cheese (optional)

Directions

1. Heat oil in a large pot over medium heat. Add onion, carrot and celery and sautee without browning for about 10 minutes.
2. Add the rest of the ingredients, except the cheese, and simmer on medium heat for 30 minutes.
3. Pour into bowls and top with parmesan cheese (if using).

Nutritional information per serving
(1 ½ cups)

• Calories: 165
• Protein: 8 g
• Fat: 3 g
  • Saturated fat: 0 g
  • Dietary cholesterol: 0 mg
• Carbohydrate: 29 g
  • Dietary fibre: 5 g
• Sodium: 368 mg
• Potassium: 702 mg

Tags: heart smart recipes, heart healthy recipes, minestrone soup recipe