Mighty Minestrone

A big pot of soup is warm and comforting. Beans and pasta combine to make a complete protein meal. If you like a little heat, add a pinch of crushed red pepper flakes.

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Servings: 8

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  • 1 tbsp (15 mL) olive oil
  • 1 Ontario Onion, chopped
  • 2 each Ontario Carrots and Parsnips, diced
  • 1 clove Ontario Garlic, minced
  • 1 tsp (5 mL) dried basil
  • 1/2 tsp (2 mL) dried thyme leaves
  • Pepper
  • 1 can (28 oz/796 mL) diced tomatoes
  • 6 cups (1.5 L) sodium-reduced chicken broth or vegetable broth
  • 2 cups (500 mL) shredded Ontario Green Cabbage
  • 1 can (19 oz/540 mL) white kidney or romano beans, drained and well rinsed
  • 1/2 cup (125 mL) elbow macaroni or other small shaped pasta
  • 3 tbsp (45 mL) chopped fresh Ontario Parsley
  • Salt
  • 1/2 cup (125 mL) freshly grated Parmesan cheese


In large pot, heat oil over medium heat. Add onion, carrots and parsnips; cook stirring occasionally until softened, about 5 minutes. Stir in garlic, basil, thyme and a pinch of pepper. Add tomatoes and broth; cover and bring to boil. Reduce heat and simmer for 15 minutes.

Add cabbage, beans and pasta; return to boil. Reduce heat and simmer for 5 minutes until pasta is tender. Stir in parsley; season with salt and more pepper to taste. Serve with cheese.


  • If making ahead, soup will thicken. Add water or broth until desired consistency.
  • Use vegetable broth in place of chicken broth for a vegetarian meal.


Nutrients per serving

  • PROTEIN: 12 grams 
  • FAT: 5 grams
  • CARBOHYDRATE: 34 grams
  • CALORIES: 226
  • FIBRE: 6 grams
  • SODIUM: 585 mg