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Minestrone Surprise

The portabello mushrooms and kale give this soup an unusually rich flavor. If you want to make it more traditional you can add a little shell pasta.

Prep and Cook Time: prep time: 20 minutes; cooking time 45 minutes Ingredients: 5 cups chicken or vegetable broth 1 medium onion, chopped fine 6 medium sized cloves garlic, chopped 1 stalk celery, diced (to yield about 1/2 cup) 2 medium sized carrots, peeled and diced into ¼-inch pieces (to yield about 1 cup) 1-½ cups finely chopped kale ½ cup diced portabello mushrooms, black gills cut out and discarded 1 15 oz can diced tomatoes 1 TBS dried Italian herbs 1 15 oz can navy beans, drained salt and black pepper to taste

Directions:

1. Prepare ingredients by chopping and measuring.
2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
4. Add beans, cook for another couple minutes, season with salt and pepper, and serve.

Serves 6

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Minestrone Surprise is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Minestrone Surprise 1.00 serving 373.29 grams 106.08 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 107.05 mcg 133.8 22.7 excellent vitamin A 4049.08 IU 81.0 13.7 excellent vitamin C 24.25 mg 40.4 6.9 very good dietary fiber 4.87 g 19.5 3.3 good protein 7.08 g 14.2 2.4 good iron 2.05 mg 11.4 1.9 good phosphorus 109.46 mg 10.9 1.9 good potassium 380.20 mg 10.9 1.8 good manganese 0.18 mg 9.0 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Minestrone Surprise

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