This Low Calorie Minestrone Soup is just 150 calories and packed with weight loss ingredients. Perfect for boosting weight loss and filling up, this hearty soup makes a great dinner (have 2-3 servings) or as a snack to warm up on a cold afternoon.
Everything You’ll Need
Ingredients You’ll Need:
- Olive oil spray – Cooking spray also works, or 1 teaspoon oil.
- 1 yellow onion – Or white onion.
- 3 celery stalks – Or swap for 1 large zucchini.
- 2 carrots – Or 1 medium parsnip.
- 2 garlic cloves – Or 1 teaspoon garlic powder.
- 1/2 teaspoon salt – Or zest of 1/2 lemon.
- 1/4 teaspoon pepper – Fresh ground or ground.
- 1 tablespoon Italian seasoning – Recipe for Italian Seasoning below.
- 1 (14-ounce) can diced tomatoes – Or crushed tomatoes.
- 4 cups vegetable broth – Low sodium, or chicken broth will also work.
- 1/4 cup tomato paste – I get the tube for this as the can will have too much.
- 1 (15-ounce) can small white beans – Or swap for your favorite beans.
- 1/2 cup frozen peas – Or frozen pees & carrots and skip the carrots above.
- 1 cup cooked barley – Or swap for rice, orzo, quinoa, or millet.
- 4 cups chopped kale – Or spinach.
- 2 tablespoons chopped parsley – Optional, but so yummy in this.
- Metric Measurements Below in Recipe Card!
Tools You’ll Need:
- Cutting board and kitchen knife
- Large pot with lid
- Measuring cups and spoons
- Large spoon (wooden spoon)
- Ladle
Low Calorie Minestrone Weight Loss Soup
Healthy Weight Loss Soup Recipe Variations
Low Carb Minestrone
To lower the carbs in Minestrone, remove the grains. You can choose to swap them for quinoa, or another can of beans. You can also add in protein to balance out the nutrition more.
Gluten Free Minestrone
To make Minestrone gluten-free swap out the barley for quinoa, rice, or protein pasta (I like Banza Chickpea “Gemelli” pasta in this recipe.)
Low Sugar Minestrone
The Minestrone is already pretty low in sugar, but you can lower it more by cutting the tomato paste in half. I recommend replacing it with 1-2 tablespoons lemon juice to balance out the flavor. You can also remove the barley to bring it down the sugar a little more.
Vegan Minestrone
This Minestrone is already vegan. You’ll want to be sure to get vegetable broth, and use olive oil and not butter in making the recipe.
Low Sodium Minestrone
To lower the sodium in this Minestrone, replace the salt with the zest of 1/2 lemon. Also be sure to get low sodium broth.
High Protein Minestrone
To boost the protein in this Minestrone you can add in a second can of beans, or add 1-2 scoops unflavored collagen or protein powder to a bowl, pour in 1/2 cup hot broth and mix. Add to pot, mix well and serve.
You can also add 1-2 chicken breasts or 2-4 Italian turkey sausages. Cook in the pan with the vegetables, turning to brown and then let the meat cook in the broth. Remove, chop or shred, and add back to the soup and mix together.
Low Fat Minestrone
To lower the fat in this Minestrone, sweat the onions, celery and carrots without the oil. Do this by adding 2 tablespoons water to the pot with the veggies. Sprinkle with salt (or not if you need low sodium) and cover. Cook on medium-low to low, adding more water 1 tablespoon at a time as needed if the vegetable start to stick. Cook until the vegetables start to soften, then continue the directions below.
Healthy Weight Loss Soup Meal Prep & Storage
Meal Prep – Cook the soup and then allow to cool completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids).
Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room.
Refrigerated Soup – Will hold in the refrigerator for 4 days.
Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low, or defrosted soup for 5-10 minutes over medium-low heat. If the barley has swelled and soaked up some of the liquid, add 1/4 cup water per serving.
Healthy Minestrone Weight Loss Soup Recipe
More Weight Loss Soup Recipes:
Weight Loss Soup Recipe (Minestrone Flavored!)
Ingredients
- Olive oil spray
- 1 yellow onion diced
- 3 celery stalks sliced
- 2 carrots peeled quartered and sliced
- 2 garlic cloves minced
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 tablespoon Italian seasoning
- 1 14- ounce can diced tomatoes
- 4 cups vegetable broth
- ¼ cup tomato paste
- 1 15- ounce can small white beans drained and rinsed
- ½ cup frozen peas
- 1 cup cooked barley (1/3 cup dry + 1 cup water)
- 4 cups chopped kale
- 2 tablespoons chopped parsley
Instructions
- Heat a large pot over medium high heat, and spray with olive oil.
- Add the onion, celery, and carrots to the pot.
- Cook for 5 minutes, until the vegetables are tender.
- Add the garlic and cook until fragrant, about 1 minute.
- Sprinkle salt and pepper, and Italian seasoning over the vegetables.
- Add the canned tomatoes, vegetable broth, and tomato paste to the pot.
- Bring the soup to a boil, and then add in the lower to a simmer.
- Simmer for 15 minutes.
- Add the beans, peas, and barley to the pot. Simmer for an additional 5 minutes.
- Taste and add more salt and pepper as needed.
- Add in the kale and remove from heat. Let the kale wilt in the hot soup for 3 minutes.
- Sprinkle with parsley, and serve hot.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Minestrone Soup
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Article History:
- Originally written and published January 1, 2023 by Audrey Johns
- 1st update on May 4, 2023 by Audrey Johns
- Updated on September 11, 2023 by Audrey Johns
- Updated on November 8, 2023 by Audrey Johns
