Minestrone Soup

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Dietary Interest:: no added sugar, low cholesterol, low fat

Minestrone Soup

Yield:

3 1/2 c (840 ml)

Total Time:

25 Minutes

Print:

8.5x11

Difficulty:

Intermediate

Save to:

Recipe Book

Ingredients

  • 1 cup (240 ml) chicken broth
  • 2 fresh Roma tomatoes, quartered, or 1 cup (8-ounce) canned diced tomatoes
  • 1/2 garlic clove, peeled
  • 1 baby carrot
  • 1/4 cup (40 g) chopped onion
  • 1/2 celery stalk
  • pinch ground black pepper
  • 1/8 teaspoon dried oregano
  • 1/8 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1 Tablespoon tomato paste
  • 1/2 tsp flax seed
  • 1/4 cup (60 g) canned chickpeas, drained
  • 1/2 cup (63 g) zucchini, cut in pieces, steamed
  • 1/2 cup (130 g) canned kidney beans, drained
  • 1/4 cup (50 g) canned corn, drained
  • 1/4 cup (25 g) Romano cheese, grated

Directions

  1. Place the broth, tomatoes, garlic, carrot, onion, celery, pepper, oregano, basil, salt, tomato paste, and flax seed into the Vitamix container in the order listed and secure lid.
  2. Select Variable 1.
  3. Turn machine on and slowly increase speed to Variable 10, then to High.
  4. Blend for 6-7 minutes or until heavy steam escapes from the vented lid.
  5. Reduce speed to Variable 1 and remove the lid plug.
  6. Add chick peas, zucchini, kidney beans, corn and cheese through the lid plug opening. Replace the lid plug.
  7. Blend for 1-5 seconds, or until desired texture is reached.

This recipe has been written for the Vitamix 5200 with Standard 64-ounce container. If you are using a different Vitamix machine or container size, you may need to make adjustments to the Variable Speed, processing time, and/or ingredient quantities.

Nutritional Facts

Servings Size 1 cup (240 ml)

Amount Per Serving

 
Calories 90
Total Fat 2.5 g
Saturated Fat 1.5 g
Cholesterol 5 mg
Sodium 620 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Sugars 2 g
Protein 5 g