EatSmarter exclusive recipe

Quick Minestrone

with Arugula
3.833335
Average: 3.8 (6 votes)
(6 votes)
Quick Minestrone

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

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Health Score:
9,3 / 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: for losing weight, fat metabolism problems, high blood pressure or a sensitive intestine, for example. In spite of the very few calories and fat, it provides plenty of vitamins, minerals and trace elements.

If you want an extra protein kick, 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:

Ingredients

for
2
Ingredients
1
small Onion
1
1 sprig
1 teaspoon
300 grams
Soup vegetables (frozen, diced; such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
600 milliliters
1
1
small Tomato
½ bunch
Arugula (about 30 grams)
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.