EatSmarter exclusive recipe

Kid-Friendly Minestrone

with Meatballs and Lots of Vegetables
4.25
Average: 4.3 (4 votes)
(4 votes)
Kid-Friendly Minestrone

Kid-Friendly Minestrone - Not only for small eaters since everyone loves meatballs

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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
357
calories
Calories

Healthy, because

Even smarter

Nutritional values

Abundant colourful summer vegetables provide vitamins, minerals, fibre and trace elements. The whole programme required by the body is covered. Due to the different colours, the soup also contains a strong cocktail of bioactive phyto substances, e.g. carotenoids.

You can save a little fat if you do without the parmesan and instead sprinkle the minestrone with lots of chopped parsley or basil strips.

1 serving contains
(Percentage of daily recommendation)
Calorie357 cal.(17 %)
Protein18 g(18 %)
Fat19 g(16 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.4 mg(12 %)
Vitamin K74 μg(123 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6 mg(50 %)
Vitamin B₆0.3 mg(21 %)
Folate72 μg(24 %)
Pantothenic acid1.1 mg(18 %)
Biotin7 μg(16 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C38 mg(40 %)
Potassium671 mg(17 %)
Calcium181 mg(18 %)
Magnesium78 mg(26 %)
Iron3.6 mg(24 %)
Iodine12 μg(6 %)
Zinc2 mg(25 %)
Saturated fatty acids6.7 g
Uric acid151 mg
Cholesterol50 mg
Complete sugar9 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
150 grams colorful Alphabet noodle
salt
2 carrots (about 200 grams)
2 Zucchini (about 500 grams)
½ Cauliflower (about 450 grams)
2 garlic cloves
2 onions
2 Tbsps olive oil
peppers
1 ½ liters Vegetable broth
250 grams Veal sausage (removed from casings)
425 grams white Beans
100 grams frozen Peas
50 grams Parmesan
How healthy are the main ingredients?
Parmesanolive oilsaltcarrotZucchiniCauliflower
Preparation

Kitchen utensils

1 Pot (with lid), 1 Small pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Coarse grater, 1 Fine-mesh sieve, 1 Can opener, 1 Ladle, 1 Lid

Preparation steps

1.
Kid-Friendly Minestrone preparation step 1

Cook the pasta in a pot of boiling salted water until al dente according to package instructions, then drain in a colander. Rinse under cold water and drain well. 

2.
Kid-Friendly Minestrone preparation step 2

Peel the carrots. Rinse the zucchini and wipe dry. Cut both into 5 mm (approximately 1/4-inch) cubes.

3.
Kid-Friendly Minestrone preparation step 3

Rinse the cauliflower, then separate into florets. Peel the garlic and onion and finely chop.

4.
Kid-Friendly Minestrone preparation step 4

Heat the oil in pot. Sauté the onions and garlic until translucent, stirring frequently, about 2 minutes.

5.
Kid-Friendly Minestrone preparation step 5

Add carrots to the pot and sauté until starting to turn tender, about 1 minute. Add zucchini and cauliflower.

6.
Kid-Friendly Minestrone preparation step 6

Season with salt and pepper. Pour in the stock and simmer for 10 minutes.

7.
Kid-Friendly Minestrone preparation step 7

Meanwhile, form the veal sausage into small meatballs with moistened hands. 

8.
Kid-Friendly Minestrone preparation step 8

Remove about 350 ml (approximately 1 1/2 cups) liquid from the pot and bring to a boil in a small pot.

9.
Kid-Friendly Minestrone preparation step 9

Add meatballs to small pot, cover and simmer over medium heat until cooked through, about 5 minutes.

10.
Kid-Friendly Minestrone preparation step 10

Drain the beans in a sieve, then rinse under cold water and drain well. 

11.
Kid-Friendly Minestrone preparation step 11

Add the beans, peas, pasta and meatballs to the pot with the broth and bring to a boil again. Season minestrone with salt and pepper. Shave the Parmesan cheese with a vegetable peeler (or a coarse grater) and serve alongside the soup.