Canada's food guide
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
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
- In a large pot, bring vegetable broth to a boil.
- Reduce heat to medium. Add chopped cabbage and diced carrots. Cover and simmer until vegetables are tender, about 35 minutes.
- Stir in beans, tomatoes and garlic powder. Add pepper to taste. Cover and cook 5 minutes longer.
- Serve in bowls.
Learn about food safety.
Adapted with permission from The Basic Shelf Cookbook, published by the Canadian Public Health Association.
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.
