EatSmarter exclusive recipe

Italian Vegetable Soup

with Beans, Cabbage, Zucchini and Tomatoes
4.833335
Average: 4.8 (6 votes)
(6 votes)
Italian Vegetable Soup

Italian Vegetable Soup - Quickly-made, classic Minestrone-like soup

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Health Score:
9,2 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
406
calories
Calories

Healthy, because

Even smarter

Nutritional values

With its giant portion of fibre, the Italian-influenced stew fills you up for a long time without putting a strain on your body. And because the vegetable soup only has to cook so briefly, plenty of vitamins are retained.

If you don't get pointed cabbage, you can very well replace it with savoy cabbage or Chinese cabbage. White cabbage is also a tasty alternative, but because of its coarser structure it is better to cut it very finely. You can take the Italian vegetable soup to work the next day as a Meal Prep dish, warm it up a second time and enjoy it again.

1 serving contains
(Percentage of daily recommendation)
Calorie406 kcal(19 %)
Protein25 g(26 %)
Fat12 g(10 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage17.5 g(58 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.4 mg(37 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.5 mg(63 %)
Vitamin B₆0.5 mg(36 %)
Folate185 μg(62 %)
Pantothenic acid1.4 mg(23 %)
Biotin11 μg(24 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C52 mg(55 %)
Potassium1,326 mg(33 %)
Calcium373 mg(37 %)
Magnesium160 mg(53 %)
Iron7.2 mg(48 %)
Iodine17 μg(9 %)
Zinc3.4 mg(43 %)
Saturated fatty acids3.5 g
Uric acid262 mg
Cholesterol10 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3 ounces
15 ounces
White beans (canned)
2
1
2 stalks
2
4 ounces
2
1 tablespoon
1 ¼ pints
7 ounces
fresh Peas (or 50 grams of frozen peas)
1 ounce
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 2 Sieves, 1 Can opener, 1 Fine grater

Preparation steps

1.
Italian Vegetable Soup preparation step 1

Cook the pasta according to package directions in salted boiling water until al dente. Place beans in a sieve, rinse under cold water and drain.

2.
Italian Vegetable Soup preparation step 2

Peel garlic and onion and finely chop.

3.
Italian Vegetable Soup preparation step 3

Rinse celery, zucchini, cabbage and tomatoes and trim. Cut zucchini into cubes. Cut celery into thin slices and cut cabbage into thin strips. Cut tomatoes into quarters, remove seeds and dice.

4.
Italian Vegetable Soup preparation step 4

Heat oil in a pot. Sauté onion and garlic until translucent. Fry the prepared vegetables (except for the tomatoes) briefly, 2-3 minutes.

5.
Italian Vegetable Soup preparation step 5

Add broth, bring to a boil and cook over medium heat for 15 minutes. Remove fresh peas from the pods and after 8 minutes of cooking, add to the pot (if using frozen peas, add after 12 minutes of cooking).

6.
Italian Vegetable Soup preparation step 6

Drain the pasta, rinse briefly and drain again. Add along with beans and tomatoes to the soup and bring to a boil. Season with salt and pepper. Grate Parmesan, sprinkle over the soup and serve.