Minestrone with Kale Soup Recipe

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Ingredients

Count

Nutrition

3161

Calories

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Ingredients:

Serving

2 tsp olive oil
2 medium zucchini , quartered lengthwise and sliced 1/4-inch thick
10 medium baby carrots , halved widthwise if large
1 medium onion, chopped
2 cup kale, coarsely chopped
28 oz tomatoes, (canned, diced )with basil , garlic and oregano, undrained
4 cup vegetable broth
15 oz great northern beans, (can) drained and rinsed
1 cup orzo , cooked
1/4 tsp salt
1/4 tsp black pepper
3/4 cup grated parmesan cheese , parmigiano-reggiano recommended

Directions:

Heat oil in a large pot. Add zucchini, carrots and onion; saut? over high heat until onion is transparent, about 7 minutes. Add kale; saut? until wilted, about 3 to 5 minutes.
Add diced tomatoes, broth and beans. Simmer until carrots are tender, about 20 minutes. Stir in cooked orzo, salt and pepper.
To serve, pour into bowls and sprinkle with cheese. Yields about 1 cup of soup and 1 1/2 tablespoons of cheese per serving.
Flavor Booster: Stir 1/4 cup of coarsely chopped fresh basil and the grated zest of 1 lemon into the soup; simmer for 5 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	3161.21 Kcal (13235 kJ)
Calories from fat	632.12 Kcal
		% Daily Value*
Total Fat	70.24g	108%
Cholesterol	87.67mg	29%
Sodium	8198.05mg	342%
Potassium	11159.46mg	237%
Total Carbs	489.84g	163%
Sugars	74.82g	299%
Dietary Fiber	118.7g	475%
Protein	172.89g	346%
Vitamin C	291.4mg	486%
Vitamin A	2.3mg	78%
Iron	42.4mg	236%
Calcium	2249.4mg	225%

Amount Per 100 g
Calories	109.32 Kcal (458 kJ)
Calories from fat	21.86 Kcal
		% Daily Value*
Total Fat	2.43g	108%
Cholesterol	3.03mg	29%
Sodium	283.5mg	342%
Potassium	385.91mg	237%
Total Carbs	16.94g	163%
Sugars	2.59g	299%
Dietary Fiber	4.1g	475%
Protein	5.98g	346%
Vitamin C	10.1mg	486%
Vitamin A	0.1mg	78%
Iron	1.5mg	236%
Calcium	77.8mg	225%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

68.3

Points
78

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium,
High in Sugar,
High in Total Fat

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