194439 Health Library | Health and Wellness | Wellmont Health System
  • Pesto Minestrone

    Nutrition Facts

    Serving Size 1/8 recipe
    Calories 240
    Calories from Fat 45
    Total Fat 5 g
    Saturated Fat 1 g
    Cholesterol 0 mg
    Sodium 130 mg
    Total Carbohydrate 38 g
    Dietary Fiber 12 g
    Sugars 6 g
    Proteins 13 g
    Vitamin A 60% DV
    Vitamin C 30% DV
    Calcium 4% DV
    Iron 8% DV
    Percent Daily Values (DV) are based on a 2,000 calorie diet.

    Servings and Times

    Servings 8
    Preparation Time 30 minutes
    Cups of Fruits and Vegetables Per Person: 3.0

    Ingredients and Preparation



    Ingredients Measures
    Cauliflower, coarsely chopped 2 cups (the equivalent of about 2 small heads)
    Zucchini, chopped 1½ cups (1-2 medium)
    Low sodium chicken broth 3 cans (14.5 ounces each)
    Diced tomatoes, drained 1 can (16 ounces)
    Uncooked elbow macaroni or small pasta shells 1 cup
    Kidney beans or black-eyed peas, drained and rinsed 3 cups
    Sliced carrot 1 cup
    Chopped onion 1 cup
    Ingredients Measures
    Olive oil 2 tablespoons
    Garlic cloves 2
    Fresh, loosely packed basil leaves 1 cup
    Water 1 tablespoon
    Directions for Minestrone
    1. In a 5-6 quart saucepan, bring ½ cup water to boil.
    2. Add tomatoes, cauliflower, onion, and carrots.
    3. Reduce heat and simmer covered 10 minutes or until vegetables are tender.
    4. Add zucchini, beans, broth, and pasta. Return to a boil.
    5. Reduce heat and simmer uncovered 10 minutes.
    Directions for Pesto
    1. Put all pesto ingredients in food processor or blender and process until very finely chopped.
    2. Just before serving, remove soup from heat and stir in pesto.

    Diabetic ExchangeFruit: 0; Vegetables: 1; Meat: 1; Milk: 0; Fat: 1; Carbs: 2; Other: 0Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

    SourceProduce for Better Health

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