Minestrone Soup (Chunky, Canned)
Minestrone soup is a classic, hearty Italian dish that is beloved for its rich and flavorful combination of vegetables, beans, and pasta, simmered in a savory broth. This canned version offers a convenient option for those who enjoy a quick, nutritious meal without compromising on taste. The chunky texture of the soup provides a satisfying bite, with tender vegetables and pasta pieces in every spoonful. Here’s a closer look at the nutritional breakdown and key ingredients in this comforting soup.
Nutritional Information
| Nutrient | Amount per Serving (100g) |
|---|---|
| Energy | 53 kcal |
| Protein | 2.13 g |
| Total Fat | 1.17 g |
| Saturated Fat | 0.62 g |
| Carbohydrates | 8.64 g |
| Fiber | 2.4 g |
| Sugar | 2.17 g |
| Calcium | 25 mg |
| Iron | 0.74 mg |
| Magnesium | 6 mg |
| Phosphorus | 46 mg |
| Potassium | 255 mg |
| Sodium | 288 mg |
| Zinc | 0.6 mg |
| Copper | 0.1 mcg |
| Manganese | 0.3 mg |
| Selenium | 2.2 mcg |
| Vitamin C | 2 mg |
| Thiamin (B1) | 0.023 mg |
| Riboflavin (B2) | 0.049 mg |
| Niacin (B3) | 0.491 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 13 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 89 mcg |
| Vitamin E | 0.67 mg |
| Vitamin D2 | 0.0 mcg |
Ingredients
- Vegetables: The soup includes a variety of vegetables, such as tomatoes, carrots, celery, and onions, which contribute to its natural sweetness and depth of flavor.
- Pasta: Small pasta pieces are included, offering texture and heartiness to each spoonful.
- Beans: Kidney beans or other legumes are typically added for an extra boost of plant-based protein and fiber.
- Herbs and Spices: A mix of Italian herbs like basil, oregano, and thyme, along with garlic, create the fragrant, savory base that defines minestrone.
- Broth: A rich vegetable or chicken broth serves as the liquid, infusing the soup with its full-bodied flavor.
Allergen Information
This canned minestrone soup may contain common allergens, including wheat (from the pasta), and possibly soy (depending on the broth used). Always check the label for specific allergen warnings. This product is typically gluten-containing, so those with gluten sensitivities or celiac disease should avoid it unless specifically marked as gluten-free.
Dietary Preferences
- Vegetarian: This soup is typically vegetarian, as it contains no meat, but it’s important to verify that the broth used is vegetable-based if following a strict vegetarian or vegan diet.
- Vegan: May not be suitable for vegans unless the broth and other ingredients are certified vegan.
- Low in Fat: With just 1.17g of fat per 100g serving, this minestrone is a relatively low-fat option.
- High in Fiber: Thanks to its vegetable and legume content, it provides a good amount of dietary fiber, aiding digestion and promoting satiety.
- Low in Calories: At just 53 kcal per serving, this soup is a light and healthy choice, ideal for those watching their calorie intake.
Advice
Minestrone soup is a great option for a quick, balanced meal that’s both comforting and nutritious. For a more filling dish, pair it with a slice of whole grain bread or a small side salad. You can also enhance the flavor by adding a sprinkle of Parmesan cheese or a drizzle of olive oil before serving. For those looking to increase protein intake, adding extra beans or legumes to the soup can be an excellent option.
Conclusion
Canned chunky minestrone soup is an easy, nutritious option for busy individuals looking for a satisfying, vegetable-packed meal. It offers a wholesome mix of flavors and textures, providing essential vitamins, minerals, and fiber while keeping the calorie count low. Whether enjoyed on its own or as part of a larger meal, this soup is a comforting and convenient choice for any occasion.
