Recipes · Italian · Soups and Broths
Minestrone
One serving has 477 kcal and 19 g protein, and at least a fifth of a woman's daily need of copper (76%), manganese (69%), vitamin K (66%), vitamin A (59%), vitamin C (58%) and pyridoxine (57%). Ready in 55 minutes.
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- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (853 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: celery, dairy, gluten
Ingredients
- 10 g Extra virgin olive oil
- 40 g Onion
- 40 g Carrot
- 30 g Celery
- 60 g Zucchini
- 60 g Potatoes
- 40 g Green beans
- 80 g Cannellini beans (cooked)
- 100 g Crushed tomatoes
- 150 g Vegetable broth
- 30 g Dry pasta
- 10 g Parmigiano Reggiano
- 2 g Basil
- 0.5 g Salt
- 0.5 g Black pepper
- 200 g Water
Method
- Dice the onion, carrot and celery and cook them gently in olive oil for 8 minutes.
- Add the potato, zucchini and green beans, stir for a few minutes, then add the tomatoes and broth.
- Simmer for 25 minutes until the vegetables are tender.
- Add the beans and the small pasta and cook until the pasta is done.
- Season, then serve with torn basil and grated Parmesan.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 477 kcal | 23% |
| Carbohydrates | 72.3 g | |
| Water | 740 mL | |
| Fiber | 12.1 g | 41% |
| Protein | 19.1 g | 40% |
| Tryptophan | 0.21 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.72 g | |
| Leucine | 1.3 g | |
| Lysine | 1 g | |
| Methionine | 0.27 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.84 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.88 g | |
| Histidine | 0.46 g | |
| Fat | 14.1 g | |
| Monounsaturated | 8.2 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 6.8 mg | |
| Calcium | 300 mg | 30% |
| Copper | 0.68 mg | 76% |
| Iron | 6.4 mg | 36% |
| Magnesium | 133 mg | 43% |
| Manganese | 1.3 mg | 69% |
| Phosphorus | 342 mg | 49% |
| Potassium | 1,534 mg | 33% |
| Selenium | 24.1 µg | 44% |
| Sodium | 1,287 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 5.4 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 201 µg | 50% |
| Cobalamin (vitamin B12) | 0.12 µg | 5% |
| Choline | 46.6 mg | 11% |
| Vitamin A | 416 µg | 59% |
| Vitamin C | 43.9 mg | 58% |
| Vitamin D (D2 + D3) | 1.9 IU | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 59.2 µg | 66% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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