Added to minestrone soups
Minestrone is a hearty, thick Italian vegetable soup, often containing beans, onions, celery, carrots, stock, and tomatoes. It is a staple of Italian cuisine, with variations found throughout the country and beyond. The dish is celebrated for its versatility, as the ingredients can change with the seasons.
🍽️ Nutrition at a glance
Minestrone is a nutrient-dense, low-fat dish that is high in complex carbohydrates and dietary fiber, primarily from its beans and vegetables. A typical serving provides a good source of plant-based protein and essential vitamins, with a calorie range of approximately 120-180 kcal per cup.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 7 g |
| Carbs | 24 g |
| Fat | 3 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 420 mg |
| Vitamin A | 85 mcg RAE |
| Vitamin C | 12 mg |
| Iron | 2.1 mg |
| Calcium | 45 mg |
| Folate | 65 mcg DFE |
| Magnesium | 35 mg |
| Phosphorus | 110 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, minestrone is the ultimate 'peasant food,' born from the necessity of using whatever vegetables were available, making it a historical snapshot of a region's harvest. Nutritionally, its combination of beans and whole grains (like pasta or barley) creates a complete protein profile, making it a satisfying and balanced meal for vegetarians.
