Meat Minestrone Soup

2012-11-19
  • Servings : 6
  • Prep Time : 20m
  • Cook Time : 40m
  • Ready In : 60m
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Nutritional Info

This information is per serving.

  • Calories

    380
  • Calories from Fat

    95
  • Total Fat

    11g
  • Saturated Fat

    3g
  • Trans Fat

    0g
  • Cholesterol

    30mg
  • Sodium

    500-850mg
  • Carbohydrates

    48g
  • Dietary Fiber

    9g
  • Sugar

    11g
  • Protein

    19g
  • Serving Size:

    16 oz (450g)

Meat Minestrone Soup is one of my favorite soups. A 16-ounce serving has about 400 calories, 9 grams of fiber, and 19 grams of protein.

Although this recipe has a long list of ingredients, you can prepare and cook it in about one hour. Adding pasta is optional.

When you add pasta it continue to absorb liquid after the soup and pasta are cooked. Pasta that is hardly distinguishable when cooked al dente can swell to twice its size as shown in the photos.

If you prefer a thinner soup add an additional cup of water or broth.

For a vegetarian soup, use vegetable stock and omit the meat.

Ingredients

  • 1-2 tablespoons (15-30 ml) olive oil
  • 1 (150-250 g) small to medium onion
  • 8 oz (225 g) extra lean ground beef, chicken, or turkey
  • 2 (10 g) cloves garlic, minced
  • 1/2 teaspoon (2.5 ml) ground black pepper
  • 1 teaspoon (5 ml) Kosher salt
  • 1/2 teaspoon (2.5 ml) dried thyme
  • 1/2 teaspoon (2.5 ml) dried oregano
  • 1/4 teaspoon (1.25 ml) dried red pepper flakes
  • 2-14 1/2 oz (411 g) cans low sodium beef broth
  • 14 1/2 oz (411 g) low sodium canned stewed or diced tomatoes
  • 1/2 cup (125 ml) dry red wine (optional)
  • 1 cup (250 ml) water
  • 2 (150 g) carrots, diced
  • 1/4 to 1/2 teaspoon (1-2 ml) hot pepper sauce
  • 14 1/2 oz (411 g) low sodium canned Great Northern, Kidney, pinto or garbanzo beans, drained
  • 1 (300 g) medium zucchini
  • 1 cup (150 g) elbow macaroni or other short pasta
  • 2-3 cups (70-100 g) packed spinach, washed, trimmed and torn
  • 1-2 tablespoons (15-30 ml) fresh basil

Method of Preparation

Step 1

Heat oil in a 6qt/L pot or Dutch oven over medium high heat and saute onion 2 to 3 minutes. Add the ground meat and cook 2 to 3 minutes until meat crumbles and is no longer red. Use the back of a large spoon to break up the meat. Add the garlic and cook about 1 minute.

Step 2

Stir in the seasoning. Add carrots and sauté about 1 minute. Add the broth, tomatoes, wine, water, and carrots. Bring to a boil. Cover, reduce heat to medium low and simmer 10 minutes stirring occasionally.

Step 3

Add the zucchini and bell pepper. Cover and cook 2 to 3 minutes. Stir in the canned beans and pasta. Cover and cook until al dente (8 to 10 minutes or per manufacturers recommendations). Stir every 2 to 3 minutes to prevent pasta from sticking to the bottom of the pan.

Step 4

Remove the pan from the heat and stir in the spinach and basil. Cover and let the soup sit about 5 minutes to wilt the spinach.

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