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December 9, 2014

Farmers Market Minestrone

Lakeside Union School District, Lakeside, California

  • Protein, fiber, vegetables, warm satisfaction—this minestrone soup just about makes a meal in itself. Kathy Milani/The HSUS

Serves 6

Cooking spray as needed
¼ cup (60g) diced onions
½ cup (115g) diced carrots
½ cup (115g) shredded cabbage
¼ cup (60g) sliced celery
¼ cup sliced zucchini (courgette)
2 tablespoons diced green peppers
2 cloves minced garlic
1 quart (900ml) water
1 cup (225g) plus 2 tablespoons marinara (Italian tomato) sauce
¼ teaspoon ground white pepper  
¾ teaspoon Italian herb seasoning
¼ teaspoon salt
1¾ cups (400g) cooked white beans
½ cup (115g) macaroni (uncooked)

Spray the pot with cooking spray. Sauté the onions, carrots, cabbage, celery, zucchini, green peppers and garlic until the vegetables are cooked and slightly limp. 

Add the water, marinara sauce, ground white pepper, Italian herb seasoning and salt. Bring the mixture to a boil.

Add the cooked white beans and macaroni. Reduce the heat to a simmer and cook until the macaroni is tender.

This recipe was a finalist in the HSUS 2014 Meatless Monday Recipe Contest for food service chefs. It is also available in a 50-serving version.

(Recipe by Chef James Dumars of the Lakeside Union School District, Lakeside, California.)


All figures are per serving (assumes 6 servings).

Calories: 128
Fat: 1 g 
Carbs: 24 g
Fiber: 5 g
Protein: 6.5 g
Sodium: 496 mg