Milano Minestrone ( Healthy Soups and Salads Recipe)
by Tarla Dalal
25 Jun 2014
This recipe has been viewed 49759 times
One of the healthy version of minestrone whipped up in a jiffy with loads of fibre rich veggies and perked up with oregano and parsley. Fibre is known to control blood sugar levels and blood cholesterol levels, making this soup a healthy option for one and all.
Milano Minestrone ( Healthy Soups and Salads Recipe) recipe - How to make Milano Minestrone ( Healthy Soups and Salads Recipe)
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
1/4 cup whole wheat penne
1 tsp dried oregano
1 1/2 tsp oil
2 tbsp finely chopped onions
2 bayleaves
1 1/2 cups finely chopped carrots
2 tbsp finely chopped cauliflower
2 tbsp green peas
3/4 cup peeled and finely chopped potatoes
3 tbsp finely chopped cabbage
1 tbsp cornflour dissolved in
1/2 cup of water
2 tbsp chopped tomatoes
4 tbsp fresh tomato purée
salt and to taste
For The Garnish
2 tbsp finely chopped parsley
Method
- Method
- Heat the oil in a deep non-stick pan, add the onions and bayleaves and sauté on a medium flame for 30 seconds.
- Add the carrots, cauliflower, green peas and 5 cups of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the potatoes, cabbage and whole wheat penne, mix well and cook on a medium flame for 7 to 8 minutes till the vegetables are tender, while stirring occasionally.
- Add the cornflour-water mixture, tomatoes, tomato purée, oregano, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
- Serve hot garnished with parsley.
Milano Minestrone (Healthy Soup) Video by Tarla Dalal
Nutrient values per serving
| Energy | 87 cal |
| Protein | 1.9 g |
| Carbohydrates | 16.2 g |
| Fiber | 3 g |
| Fat | 1.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 801.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 13.1 mg |
| Folic Acid | 21.7 mcg |
| Calcium | 47.4 mg |
| Iron | 0.9 mg |
| Magnesium | 20.4 mg |
| Phosphorus | 229.4 mg |
| Sodium | 19.8 mg |
| Potassium | 141.3 mg |
| Zinc | 0.3 mg |
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