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Minestrone Surprise
Soups are a great way to enjoy a variety of vegetables in one dish. The portabello mushrooms and kale give this soup an unusually rich flavor, and if you want to make it more traditional you can add a little shell pasta.
Minestrone Surprise Prep and Cook Time: prep time: 20 minutes; cooking time 45 minutes

Ingredients:
  • 5 cups chicken or vegetable broth
  • 1 medium onion, chopped fine
  • 6 medium sized cloves garlic, chopped
  • 1 stalk celery, diced (to yield about 1/2 cup)
  • 2 medium sized carrots, peeled and diced into 1/2-inch pieces (to yield about 1 cup)
  • 1-1/2 cups finely chopped kale
  • 1/4 cup diced portabello mushrooms, black gills cut out and discarded
  • 1 15 oz can diced tomatoes
  • 1 TBS dried Italian herbs
  • 2 cups or 1 15 oz can navy beans (no BPA), drained
  • salt and black pepper to taste

Directions:

  1. Prepare ingredients by chopping and measuring.
  2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
  3. Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
  4. Add beans, cook for another couple minutes, season with salt and pepper, and serve.
Serves 6

Nutritional Profile

Minestrone Surprise
1.00 serving
(373.29 grams)
Calories: 106

NutrientDRI/DV

 vitamin K119%

 vitamin A47%

 vitamin C32%

 copper18%

 fiber17%

 phosphorus16%

 protein14%

 iron11%

 vitamin B211%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Minestrone Surprise is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Minestrone Surprise
1.00 serving
373.29 grams
Calories: 106

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 107.05 mcg 119 20.2 excellent
vitamin A 426.38 mcg RAE 47 8.0 excellent
vitamin C 24.25 mg 32 5.5 very good
copper 0.16 mg 18 3.0 good
fiber 4.87 g 17 3.0 good
phosphorus 109.46 mg 16 2.7 good
protein 7.08 g 14 2.4 good
iron 2.05 mg 11 1.9 good
vitamin B2 0.14 mg 11 1.8 good
vitamin B3 1.49 mg 9 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Minestrone Surprise

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