This
diabetic friendly recipe for a delicious, warming Minestrone Soup will go down well with all family members
Recipe Ingredients
1 tblsp virgin olive oil
½ cup onion
⅓ cup celery
1 carrot
1 garlic clove
4 cups fat-free, unsalted chicken broth
2 tablespoons fresh basil, chopped
1 can (16oz, 425g) canned chickpeas [ garbanzo beans ]
½ cup uncooked small shell pasta
1 small zucchini
2 large tomatoes
½ cup spinach
To make the soup
Dice the carrot and zucchini
Chop the onion, celery &spinach
Seed and chop the tomatoes
Mince the garlic clove
Heat the olive oil over medium heat, use a large saucepan for this.
Add the celery, carrots and onion, and saute until softened, this will take about 5 minutes.
Add garlic and continue cooking for another minute.
Stir in broth, tomatoes, spinach, beans and pasta.
Bring to a rolling boil over high heat.
Reduce heat and simmer for 10 minutes.
Add zucchini.
Cover and cook for another 5 minutes.
Remove from heat and stir in the basil.
Spoon the
Minestrone Soup into 4 individual bowls and serve immediately.
Nutritional Information for the SOUP
For individual servings
Calories 190;
Protein 9g
Sodium 400mg
Carbohydrate 30g
Fiber 8g
Diabetes Exchanges: 1 Starches, 2 Nonstarchy vegetables; 1 Meat 1 Fat
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