Minestrone Soup (Canned, Condensed)
Minestrone soup is a comforting and hearty dish that originates from Italy, known for its rich, vegetable-based broth and a medley of beans, pasta, and vegetables. Whether enjoyed on a chilly day or as a quick meal, canned minestrone provides a convenient and nutritious option. This version, condensed to save space and enhance flavor, captures the essence of a traditional Italian soup while offering a balance of key nutrients.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 68.0 kcal |
| Protein | 3.48 g |
| Total Fat | 2.05 g |
| Saturated Fat | 0.44 g |
| Carbohydrates | 9.17 g |
| Fiber | 0.8 g |
| Sugars | 1.5 g |
| Calcium | 28.0 mg |
| Iron | 0.75 mg |
| Magnesium | 6.0 mg |
| Phosphorus | 46.0 mg |
| Potassium | 255.0 mg |
| Sodium | 516.0 mg |
| Zinc | 0.6 mg |
| Copper | 0.1 mcg |
| Manganese | 0.3 mg |
| Selenium | 2.8 mcg |
| Vitamin C | 0.9 mg |
| Thiamine (B1) | 0.044 mg |
| Riboflavin (B2) | 0.036 mg |
| Niacin (B3) | 0.77 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 85.0 mcg |
| Vitamin E | 0.46 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Contains: May contain wheat (gluten) and soy, depending on the brand. Always check the label for specific allergen details.
- Possible Cross-Contamination: While the soup is typically plant-based, it may be processed in facilities that handle dairy or other allergens.
Dietary Preferences:
- Suitable for vegetarians.
- May not be suitable for those with gluten allergies (due to pasta or wheat ingredients).
- Not vegan, as some versions may contain small amounts of dairy or meat-based broth.
- Low in fat and high in potassium, making it a heart-healthy option in moderation.
Advice:
Minestrone soup is a versatile meal that can be enjoyed alone or paired with whole grain bread for a more filling dish. To enhance its nutritional value, consider adding fresh greens like spinach or kale, which will increase the fiber content. If you’re watching your sodium intake, be sure to opt for low-sodium versions, as canned soups tend to be higher in salt. Adding a dash of olive oil or a sprinkle of Parmesan cheese can also elevate the flavor.
Conclusion:
Canned condensed minestrone soup offers a nutritious, flavorful, and convenient meal option, packed with essential vitamins and minerals. With moderate protein, fiber, and a rich array of micronutrients, it is a balanced choice for a quick lunch or dinner. However, be mindful of sodium content if you are managing your salt intake. Always opt for products that fit your dietary preferences and needs to make the most out of this delightful Italian classic.
