About the Recipe

A wholesome and hearty Italian-inspired dish, Classic Minestrone Soup combines a variety of vegetables, beans, and herbs into a balanced, nutrient-rich meal. High in fibre and naturally filling, it supports weight management and digestive health. This versatile soup is perfect for those looking for a comforting yet healthy option that can be easily adapted to different dietary needs.

Suitable For

• Weight management
• Prediabetes / Type 2 diabetes
• Heart health
• Balanced meal plans
• High-fibre diets

Standard Portion

1 Serving – ~1½ cups / 350–400 ml

Ingredients

• ¼ cup mixed vegetables (carrot, zucchini, beans)
• 2 tbsp cooked beans (kidney/white beans)
• 2 tbsp whole wheat pasta (optional)
• ¼ onion (30g)
• 1 tsp olive oil
• 1½ cups low-sodium vegetable broth
• 1 tbsp tomato puree
• Herbs (oregano, basil)

Preparation

1. Heat oil and sauté onion.
2. Add vegetables and cook 5 minutes.
3. Add broth, beans, and tomato puree.
4. Simmer for 15 minutes.
5. Add pasta (if using) and cook until tender.
6. Season with herbs and pepper.
7. Serve warm.

Nutritional Value

Approximate Per Serving

Clinical Modifications

Weight Loss (~160 kcal)

• Use ½ tsp olive oil or minimal oil
• Increase non-starchy vegetables (zucchini, cabbage, spinach)
• Reduce beans slightly to lower calories

Result: Lower-calorie, high-volume, filling soup

Prediabetes / Type 2 Diabetes

• Limit portion of starchy vegetables or beans (moderate glycaemic load)
• Pair with lean protein (e.g., tofu, chicken)

Benefit: Helps stabilize blood sugar

High Cholesterol

• Avoid added cream or cheese
• Use low-fat yogurt if creaminess is desired
• Maintain olive oil in small quantity

Benefit: Supports heart health

Hypertension (Low Sodium)

• Use low-sodium or no-salt broth
• Avoid added salt; flavor with herbs and garlic

Benefit: Helps control blood pressure

High-Protein Version

• Add ½ cup cooked lentils or tofu cubes (50–70g)
• Add 2 tbsp hemp seeds if desired

Result: Protein increases to ~12–15 g per serving