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Minestrone soup

Vegetables make up the base flavour of this soup along with colourful tomatoes and kale

6-8 portions / 35 min

Prep 10 min / Cook 25 min

Teaching children to chop is a wonderful way to put on a pot of soup. Vegetables make up the base flavour of this soup along with colourful tomatoes and kale. Let your child pick their favourite small pasta to cook right in the soup, perfect for an after school warm up, thermos lunch or quick dinner.

Ingredients 
  • 2 tsp (10 mL) canola oil
  • 2 carrots, chopped
  • 2 stalks celery, chopped
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 tsp (10 mL) Italian seasoning
  • 1/4 tsp (1 mL) hot pepper flakes
  • 1 can (28 oz/796 mL) no salt added tomatoes, chopped
  • 1 cup (250 mL) cooked canned no salt added mixed beans, drained and rinsed
  • 4 cups (1 L) sodium reduced vegetable broth
  • 4 cups (1 L) baby kale or spinach
  • 1/4 cup (50 mL) alphabet or ditali pasta
  • 3 tbsp (45 mL) fresh grated Parmesan cheese (optional)
Directions 
  1. In a soup pot, heat oil over medium heat and cook carrots, celery, onion and garlic for about 5 minutes. Stir in Italian seasoning and hot pepper flakes; cook for 1 minute.
  2. Add tomatoes, beans and broth; bring to a boil. Stir in kale and pasta; reduce heat and simmer for 15 minutes. Sprinkle with cheese, if using. 

Tip: This soup freezes well in small portions. Substitute any of your favourite cooked canned or frozen beans in the recipe.

Nutrition information per serving : 1 cup (250 mL)
  • Calories: 110 
  • Protein: 5 g 
  • Total fat: 2 g 
  • Saturated fat: 0 g 
  • Cholesterol: 0 g 
  • Carbohydrates: 21 g 
  • Fibre: 4 g 
  • Sugars: 5 g 
  • Added sugars: 0 g 
  • Sodium: 320 mg 
  • Potassium: 550 mg