Minestrone 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.

110 cal Serves 6-8
Prep time 0h 10m
Cook time 0h 25m
Total time 0h 35m
generic kitchen utensils

Ingredients

Directions

  1. Step 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. Step 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.

Tips

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

Nutritional information

Per serving (1 cup / 250 mL)

Calories
110
Protein
5 g
Sodium
320 mg
Potassium
550 mg
Total fat
2 g
Saturated fat
0 g
Cholesterol
0 mg
Carbohydrates
21 g
Fibre
4 g
Sugars
5 g

Favourite recipes

All recipes
Oatmeal chococranberry cookies in a mason jar beside a cookie and glass of milk
Desserts and baked goods

Oatmeal choco cranberry cookies

In these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberries on kitchen counter
Breakfast

Muesli muffins with almonds and cranberries

Whole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot frites
Poultry

Turkey burger casserole with parsnip and carrot frites

This casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Roasted red pepper, squash, sweet potato, carrot and cauliflower in a casserole dish
Side dishes

Maple roasted vegetables

Delectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Two Wild rice and apple stuffed acorn squash halves
Side dishes

Wild rice and apple stuffed acorn squash

The sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Chicken tortellini pasta salad on a blue serving platter with bowl of cherry tomatoes, dressing and a basil sprig on the side.
Soups and salads

Mediterranean tortellini pasta salad

Watch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6
Winter vegetable pork ragout
Meat

Winter vegetable pork ragout

A comforting meal on a cool evening that warms the kitchen and smells delicious as it simmers.
Prep: 5 mins 170 cal Serves 10
All recipes