Minestrone soup

This delicious, hearty soup can be prepared in a big batch and frozen to serve on busy and chilly nights. Serve with half a slice of whole grain bread.

Prep time
10 min
Cook time
40 min
Servings
9
Prep time
10 min
Cook time
40 min
Servings
9

Ingredients

  • 1.5 L (6 cups) no salt added vegetable broth
  • 1 L (4 cups) chopped cabbage
  • 750 mL (3 cups) carrots, diced
  • 1 can (540 mL/19 oz) no salt added white kidney beans, drained and rinsed
  • 1 can (796 mL/28 oz) no salt added diced tomatoes or diced tomatoes in puree
  • 2 mL (½ tsp) garlic powder

Directions

  1. In a large pot, bring vegetable broth to a boil.
  2. Reduce heat to medium. Add chopped cabbage and diced carrots. Cover and simmer until vegetables are tender, about 35 minutes. 
  3. Stir in beans, tomatoes and garlic powder. Add pepper to taste. Cover and cook 5 minutes longer.
  4. Serve in bowls.

Tips

  • Get creative. Add any vegetables (such as green beans), cooked whole grain (such as whole grain pasta), or protein food (such as canned or dried beans) to this soup.
  • Do you like creamy soups? Serve with a dollop of lower fat plain yogurt.
  • For a thicker soup, remove from heat and use a slotted spoon to remove cabbage and carrots. Place in a bowl. Add half of the beans to the soup broth and puree with a hand-held blender or a potato masher. Add the cabbage and carrots back and continue with step 3.
  • For extra spice and flavour, add a pinch of dried chili flakes and pepper. Try herbs such as basil, oregano and parsley.