Added to minestrone soup
Minestrone is a hearty, thick Italian vegetable soup, typically featuring a base of onions, celery, carrots, and tomatoes, simmered with beans (like cannellini) and small pasta or rice. It's a flexible, rustic dish from Italy, with its exact recipe varying by region and season, often incorporating whatever fresh vegetables are on hand.
🍽️ Nutrition at a glance
Minestrone is generally a balanced, nutrient-dense meal, providing a good source of complex carbohydrates from the beans and pasta, fiber from the abundance of vegetables, and plant-based protein. A typical serving is relatively low in fat and can range from 150 to 250 calories, depending on the specific ingredients and portion size.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 4.5 g |
| Carbs | 15 g |
| Fat | 1.5 g |
| Fiber | 3.5 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 8 mg |
| Calcium | 45 mg |
| Iron | 1.8 mg |
| Vitamin K | 25 mcg |
| Folate | 60 mcg DFE |
| Magnesium | 25 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, minestrone embodies the Italian principle of 'cucina povera' (peasant cooking), transforming simple, inexpensive ingredients into a nourishing and flavorful meal. Nutritionally, its combination of legumes, vegetables, and whole grains makes it a complete, high-fiber dish that supports sustained energy and digestive health.
