Chef Ryan

Cajun Chef Ryan

Feeling & sharing a world of cooking ~ more than your average Cajun



 



Minestrone Soup

March 10th, 2010 · 17 Comments

Minestrone Soup

This soup took about 25 minutes to prepare, it is not only quick, but easy to make too, and is another one of the Weight Watchers recipes adapted in our kitchen from the Simple and Classic Home Cooking cookbook, found on page 166 in the soups section.

As many of you know, in our kitchen we like to modify recipes to suite our own cooking style and preferences, so with this one we used dried pinto beans that we pre-cooked a few days before, and followed the rest of the recipe closely. We also increased the garlic amount by triple the original quantity. While the recipe calls for some frozen vegetables, they really are not that bad at all, in fact, it makes the soup go together quite quickly. Yet, if you prefer fresh vegetables, you could add sliced fresh zucchini, yellow squash, cauliflower, broccoli, Italian green beans, red peppers, carrots, baby lima beans in any combination that yields a pound. Therefore, if you are looking for a quick soup, this one will fit that need in less than thirty minutes. At only 143 calories per 1-cup (8-ounce) serving, when accompanied by a fresh salad this makes for a very light dinner.

Ingredients
2 Tsp Olive oil
6 Cloves Garlic, minced
6 Cups Chicken stock, heated
1 Lb. Italian style vegetables, fresh or frozen (see note above)
2 Cups Pinto beans, cooked, rinsed and drained
2 Cups Roma tomatoes, peeled, seeded and diced
¾ Cup Tubetti or other small tubular pasta
2 Tsp Italian seasoning
3 Tbsp Parmesan cheese, fresh grated
To taste Salt and white pepper
Procedure Steps
1. Heat the olive oil in a large stockpot over medium high heat and sauté the garlic for a minute or until lightly browned. Add the chicken stock, vegetables, beans, tomatoes, pasta, and Italian seasoning. Bring to a boil, then reduce heat and simmer, uncovered for 15 minutes or until pasta is tender. Season to taste with salt and white pepper
2. Ladle into individual serving bowls and sprinkle with the fresh grated parmesan cheese, about ½ a tablespoon in each bowl.
Yield: 10 1-cup servings

According to the Weight Watchers nutritional analysis, this recipe has a 2-point value per serving and 143 calories, 23.9g carbohydrates, 1.9g fat, 3.3g fiber, 6.2g protein, 1mg cholesterol, 509mg sodium (however, with fresh chicken stock this would be mush lower), 67mg calcium.

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Tags: Recipes · Soups · Weight Watchers

17 responses so far ↓

  • 1 Phoenix56317No Gravatar // Mar 10, 2010 at 4:38 pm

    Ryan, this is awesome ! SOUP, is always a good healthy time saver to many of us. I should wait until I get a reply before saying more. Awesome Soup !

  • 2 Cajun Chef RyanNo Gravatar // Mar 10, 2010 at 5:52 pm

    Glad you like the recipe Walter, and thank you for the comment!
    =:~)

  • 3 Phoenix56317No Gravatar // Mar 10, 2010 at 6:17 pm

    Since your reply Ryan, I would like to add here the addition of meat, maybe chicken would add more value and substance to an already awesome soup. I have already made this and since I did not have any chicken on hand, I added some little smoked cocktail sausages to the soup. Well, I only got a cup’s worth between 3 other friends who we share cooking duties with. Am a Veteran in a VA funded home for disabled vet’s in case I did not mentioned that before. GREAT SOUP !

  • 4 Cajun Chef RyanNo Gravatar // Mar 10, 2010 at 6:24 pm

    Great idea, indeed, and in fact I would bet that some cooked bulk Italian sausage would be great in this soup too!

  • 5 pegasuslegendNo Gravatar // Mar 10, 2010 at 6:45 pm

    this is perfect love eating this soup it diffinitely warms my soul just to look at it!

  • 6 OC2SeattleNo Gravatar // Mar 10, 2010 at 7:03 pm

    You’re reminding me that I need to make some soup – so good for at office lunches. This one looks great!

  • 7 sweetlifeNo Gravatar // Mar 10, 2010 at 7:52 pm

    great soup–delish!!

    sweetlife

  • 8 BethNo Gravatar // Mar 10, 2010 at 10:26 pm

    Great easy and quick soup. I like pasta in soup as well. Thumbs Up!!

  • 9 KathleenNo Gravatar // Mar 10, 2010 at 11:48 pm

    Oh yum! This soup looks delicious! All that pasta really works for me!

  • 10 Sook @ My Fabulous RecipesNo Gravatar // Mar 11, 2010 at 1:34 am

    One of my favorites!

  • 11 penny aka jeroxieNo Gravatar // Mar 11, 2010 at 5:55 am

    this is one of my favourite soup of all time! comfort soup that is delicious but so healthy :)

  • 12 redkathyNo Gravatar // Mar 11, 2010 at 9:07 am

    Love the minestrone! Mom used to make it with beef bones back when the butcher gave them to you for free!

  • 13 TrixNo Gravatar // Mar 11, 2010 at 9:51 am

    LOVE minestrone, and I love the whole low cal aspect, esp as you don’t sacrifice flavor one bit.

  • 14 JessieNo Gravatar // Mar 11, 2010 at 2:51 pm

    I love minestrone, it is such a healthy and hearty soup

  • 15 ClaudiaNo Gravatar // Mar 11, 2010 at 6:38 pm

    I love this. I love adapting Weight Watchers recipes. I love soup. Yeah. It’s a keeper.

  • 16 Chef AimeeNo Gravatar // Mar 14, 2010 at 10:27 am

    The best part about minestrone is the serving of vegetables you get in it for the day – this is perfect for lunch and so filling.

  • 17 Richard // Mar 18, 2010 at 3:33 pm

    Richard…

    This is probably my favorite post on your site. nice….