Low-Cal

Quick Minestrone

with Arugula
4
Average: 4 (7 votes)
(7 votes)
Quick Minestrone

Quick Minestrone - Fast Italian Food: This super light vegetable soup takes only 30 minutes!

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
70
calories
Calories

Healthy, because

Even smarter

Nutritional values

The Italian soup classic is excellent for dieting, as it is low in fat and calories, and helps kickstart the metabolism. 

For a portion of extra protein, grate some fresh Parmesan cheese over the soup.

1 serving contains
(Percentage of daily recommendation)
Calorie70 kcal(3 %)
Protein4 g(4 %)
Fat2 g(2 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.4 mg(12 %)
Vitamin B₆0.2 mg(14 %)
Folate37 μg(12 %)
Pantothenic acid0.4 mg(7 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19 mg(20 %)
Potassium444 mg(11 %)
Calcium127 mg(13 %)
Magnesium33 mg(11 %)
Iron2 mg(13 %)
Iodine9 μg(5 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.3 g
Uric acid55 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small onion
1 garlic
1 sprig thyme
1 teaspoon olive oil
10 ounces Soup vegetables (frozen, diced; such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
20 ounces Vegetable broth
1 bay leaf
salt
peppers
1 small tomato
½ bunch Arugula
How healthy are the main ingredients?
Arugulaolive oilthymeoniongarlicsalt
Preparation

Kitchen utensils

1 Small knife, 1 Large knife, 1 Cutting board, 1 Measuring cups, 1 Pot (with lid), 1 Teaspoon, 1 Wooden spoon

Preparation steps

1.
Quick Minestrone preparation step 1

Peel the onion and garlic and finely dice.

2.
Quick Minestrone preparation step 2

Rinse thyme and shake dry.

3.
Quick Minestrone preparation step 3

Heat oil in a pot. Sauté onion, garlic and thyme over medium-high heat, stirring constantly, for 2 minutes.

4.
Quick Minestrone preparation step 4

In a large pot mix the broth, soup vegetables and bay leaf and season with salt and pepper. Bring the soup to a boil, cover and cook over low heat for 20 minutes. 

5.
Quick Minestrone preparation step 5

Rinse tomato, cut out the stem and dice. 

6.
Quick Minestrone preparation step 6

Rinse arugula and shake dry. Cut off and discard the coarse stems. Cut the leaves crosswise into strips.

7.
Quick Minestrone preparation step 7

Add the tomato and arugula, cover the pot and cook for 2 minutes. Season to taste with salt and pepper and serve.