Low-Cal Dinner

Italian Minestrone

5
Average: 5 (1 vote)
(1 vote)
Italian Minestrone
share Share
print
bookmark_border Copy URL
Health Score:
91 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
411
calories
Calories

Healthy, because

Even smarter

Nutritional values

This Italian Minestrone with Pancetta is perfect as a healthy and energizing lunch, as the carbohydrate-rich potatoes provide long-lasting satiety, while pancetta, parmesan and peas provide a good mix of animal and vegetable proteins.

Would you like to enjoy the minestrone vegetarian? Simply replace the Parmesan with a vegetarian hard cheese of your choice and leave out the pancetta. Alternatively, you can add fried tofu to the soup for more seasoning.

1 serving contains
(Percentage of daily recommendation)
Calorie411 cal.(20 %)
Protein13 g(13 %)
Fat20 g(17 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage9.1 g(30 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin K105.9 μg(177 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.6 mg(43 %)
Folate128 μg(43 %)
Pantothenic acid1.4 mg(23 %)
Biotin12.4 μg(28 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C60 mg(63 %)
Potassium965 mg(24 %)
Calcium169 mg(17 %)
Magnesium77 mg(26 %)
Iron3 mg(20 %)
Iodine13 μg(7 %)
Zinc1.9 mg(24 %)
Saturated fatty acids6.6 g
Uric acid130 mg
Cholesterol11 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
2 floury potatoes (about 300 grams)
2 carrots
3 lg leaves Green cabbage (or savoy)
2 Tomatoes
1 stalk Celery
200 grams green Beans
1 onion
1 garlic clove
60 grams Pancetta (sliced)
olive oil
4 sprigs thyme
150 grams Peas (fresh or frozen)
120 grams short Pasta (such as Ditali)
2 sprigs Basil
salt
freshly ground peppers
freshly grated Parmesan (for serving)
How healthy are the main ingredients?
PastaCelerythymeBasilpotatocarrot

Preparation steps

1.

Peel the potatoes and carrots. Cube the potatoes (about 1 cm) and slice the carrots (3-4 mm thick). Cut the cabbage into squares (3x3 cm). Halve the tomatoes. Blanch the tomatoes until the skin bursts. Remove with a slotted spoon and submerge in ice water. Drain, skin and quarter the tomatoes. Cut out the stalk and cut into strips. Rinse and slice the celery. Rinse and cut the ends off the beans. Peel and finely chop the garlic and onion. Cut the pancetta into thin strips.

2.

Heat 3-4 tablespoons of oil in a large pot. Saute the pancetta, onions and garlic until colorless and translucent. Deglaze with about 1 liter (approximately 4.25 cups) of water. Add the potatoes, carrots, celery, cabbage and beans. Add the thyme (tied with kitchen string) and boil. Simmer over low heat for 15-20 minutes. Stir occasionally with a wooden spoon. Add the tomato, peas and pasta. Simmer for another 10 minutes.

3.

Rinse and shake the basil dry. Pluck off the leaves and cut into fine strips. Remove the thyme from the soup. Mix in the basil and season with salt and pepper.

4.

Serve with freshly grated parmesan.