Low-Calorie • Vegetarian • Gluten-Free

Active 1 hr

Total 1¾ hrs

Veggistrone

The defining characteristic of any minestrone is that it is packed with vegetables. This makes a big pot of soup, so plan to freeze some—individual portions work well for lunches. Think of this recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it heartier.

• 2 tablespoons extra-virgin olive oil
• 2 cups chopped onions (2 medium)
• 2 cups chopped celery (4 medium stalks)
• 1 cup chopped green bell pepper (1 medium)
• 4 cloves garlic, minced
• 3 cups chopped cabbage
• 3 cups chopped cauliflower (about ½ medium)
• 2 cups chopped carrots (4 medium)
• 2 cups green beans, cut into 1-inch pieces, or frozen, thawed
• 8 cups low-sodium vegetable broth or chicken broth
• 2 cups water
• 1 15-ounce can tomato sauce
• 1 14-ounce can diced tomatoes
• 1 15-ounce can kidney or pinto beans, rinsed
• 1 bay leaf
• 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
• ½ cup thinly sliced fresh basil
• 10 tablespoons freshly grated Parmesan cheese

1. Heat oil in a large pot (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.

2. Add broth, water, tomato sauce, tomatoes with their juices, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more.

3. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.

►► MAKE AHEAD: Prepare through Step 2 and refrigerate for up to 5 days or freeze for up to 6 months; finish Step 3 just before serving.

Serves 10: 2 cups each

Calories 162 | Fat 5g (sat 1g) | Cholesterol 4mg | Carbs 24g | Total sugars 10g (added 0g) | Protein 7g | Fiber 9g | Sodium 575mg | Potassium 769mg.

Nutrition bonus: Vitamin A (126% daily value) | Vitamin C (93% dv) | Folate (24% dv).