Sunday, January 31, 2016

Trim Healthy Mama-friendly recipe: Minestrone Soup

Minestrone soup is a favorite in my home. I always make it in a huge stock pot so we have leftovers. It's also one of my favorite things to bring to a new mom. It's nutritious, full of fiber, and everyone who tries it loves it. It's also very budget-friendly, and all of the ingredients are available at ALDI.

In Trim Healthy Mama, this would be an "E" meal because of the healthy carbs in the beans, rice and carrots. (Alternatively, you can add beef or Italian-style sausage, leave out the rice and beans and make it into an "S" meal.)

This recipe lends itself very well to substitutions. You can put nearly any vegetable in it, so experiment. 

Minestrone Soup - Trim Healthy Mama "E" Meal 

Minestrone Soup


  • 1 T olive oil
  • 1 onion, chopped
  • 2 celery ribs, chopped
  • 1 carrot, chopped
  • 2 small or 1 large zucchini, chopped
  • 1 green pepper, diced
  • 2-4 garlic cloves, minced
  • 2 cans cannellini or navy beans (can used dried, and can substitute kidney beans)
  • 2-4 cups raw spinach or kale (frozen is fine too)
  • 6 cups beef or chicken broth (boxed or homemade)
  • 2 cans stewed or diced tomatoes
  • 2 tsp Italian seasoning
  • sea salt and black pepper to taste
  • red pepper flakes to taste

optional: 2 cups chopped, cooked lean meat of choice

  • 1/2 cup brown rice (uncooked) 

In a large stock pot, heat olive oil on medium heat, and add onion, carrots and celery (a bit of trivia a la francais, this menage a trois is called "mirepoix" (MEER-pwah). Isn't that lovely?). 

Cook until soft. 

Add garlic, cooking for a minute or two. Pour in remaining ingredients, cover and cook on low-med until vegetables are soft and rice is done, around 45 minutes. 

Serve with fresh grated parmesan sprinkled on top (limit the parmesan to a tablespoon for your portion, unless you're ok with being in "Crossover" mode). 

Lovely served with an on-plan bread.

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