Milano Minestrone: One of the healthy version of minestrone whipped up in a jiffy with loads of fibre rich veggies and perked up with oregano and parsley. Fibre is known to control blood sugar levels and blood cholesterol levels, making this soup a healthy option for one and all.

Preparation Time:    
Cooking Time:    
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Makes 6 servings

Ingredients

1/4 cup whole wheat penne
1 tsp dried oregano
1 1/2 tsp oil
2 tbsp finely chopped onions
2 bayleaves
1 1/2 cups finely chopped carrots
2 tbsp finely chopped cauliflower
2 tbsp green peas
3/4 cup peeled and finely chopped potatoes
3 tbsp finely chopped cabbage
1 tbsp cornflour dissolved in
1/2 cup of water
2 tbsp chopped tomatoes
4 tbsp fresh tomato purée
salt and to taste

For The Garnish
2 tbsp finely chopped parsley

Method

  1. Heat the oil in a deep non-stick pan, add the onions and bayleaves and sauté on a medium flame for 30 seconds.
  2. Add the carrots, cauliflower, green peas and 5 cups of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  3. Add the potatoes, cabbage and whole wheat penne, mix well and cook on a medium flame for 7 to 8 minutes till the vegetables are tender, while stirring occasionally.
  4. Add the cornflour-water mixture, tomatoes, tomato purée, oregano, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  5. Milano Minestrone is ready. Serve hot garnished with parsley.

Nutrition Value

Value per serving % Daily Values
Energy 87 cal 4%
Protein 1.9 g 3%
Carbohydrates 16.2 g 5%
Fiber 3 g 12%
Fat 1.6 g 2%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 801.9 mcg 17%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0 mg 0%
Vitamin B3 (Niacin) 0.9 mg 7%
Vitamin C 13.1 mg 33%
Vitamin E 0 mg 0%
Folic Acid (Vitamin B9) 21.7 mcg 11%
MINERALS
Calcium 47.4 mg 8%
Iron 0.9 mg 4%
Magnesium 20.4 mg 6%
Phosphorus 229.4 mg 38%
Sodium 19.8 mg 1%
Potassium 141.3 mg 3%
Zinc 0.3 mg 3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

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