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Wednesday Low Calorie Dinner: Light Minestrone with White Beans Recipe

Name: Wednesday Low Calorie Dinner: Light Minestrone with White Beans Recipe
Total time: 40 min
Yield: 320 g
Ingredients: canned white beans 1.5 cups; vegetable broth 4 cups; zucchini 1 cup; carrot 1 cup; celery 1 cup; yellow onion 1 cup; diced tomatoes 1 cup; baby spinach 2 cups; olive oil 1 tbsp; garlic 2 cloves; dried oregano 1 tsp; dried basil 1 tsp; salt 0.5 tsp; black pepper 0.25 tsp

A warm bowl of minestrone packed with vegetables and white beans — the Italian grandmother approach to a low calorie Wednesday dinner that nourishes the soul.

Cook 40 min Difficulty EASY 210 kcal

#vegetarian #mediterranean #diabetic friendly #DASH

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Ingredients

Main ingredients

canned white beans 1.5 cups
vegetable broth 4 cups
zucchini 1 cup
carrot 1 cup
celery 1 cup
yellow onion 1 cup
diced tomatoes 1 cup
baby spinach 2 cups

Seasonings/Sauce

olive oil 1 tbsp
garlic 2 cloves
dried oregano 1 tsp
dried basil 1 tsp
salt 0.5 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 34 g 65%

Protein 9 g 17%

Fat 3.5 g 15%

Serving size 320g

Cooking steps

1

Heat the olive oil in a large soup pot over medium heat. Add diced onion and sauté for 3 minutes, until translucent.
2

Stir in chopped celery, carrot, and zucchini. Sauté for 5 more minutes, adjusting heat if needed to avoid browning.
3

Add minced garlic and cook for 1 minute, stirring constantly to prevent burning.
4

Pour in the vegetable broth and diced tomatoes; bring to a gentle simmer over medium-high heat.
5

Add white beans, dried oregano, dried basil, salt, and pepper. Reduce heat to low, cover, and simmer for 15 minutes.
6

Stir in baby spinach, letting it wilt for 2–3 minutes with the lid off. Taste for seasoning and serve hot.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient is white beans, which add creamy texture and plant-based protein to the light minestrone. Paired with a variety of vegetables, they create a filling yet low-calorie Italian soup experience.

Q. How do I prevent the vegetables from becoming mushy?

To maintain a pleasant texture, sauté the vegetables gently on medium heat and avoid overcooking. After simmering the soup, add spinach last so it wilts but doesn’t become soggy. Keeping an eye on the cooking times in each step will help preserve their freshness.

Q. What is the protein-to-carb ratio per serving?

Each serving contains 34g carbohydrates (65% of calories) and 9g protein (17% of calories), making it a fiber-rich, moderate protein, and low calorie dinner option.

Q. Which seasoning brings out the Mediterranean flavors?

Dried oregano and basil, combined with a touch of olive oil and fresh garlic, are essential for capturing the classic Mediterranean flavors in this minestrone. These herbs provide warmth and depth to the vegetable base.

Q. How many calories are in one serving?

Each serving of this light minestrone with white beans has approximately 210 kcal, making it a suitable low-calorie dinner for Wednesday evenings.

Wednesday Low Calorie Dinner: Light Minestrone with White Beans Recipe

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