Minestrone Soup
Our version of this classic Minestrone Soup is slimming friendly and perfect whether you’re following Weight Watchers or calorie counting!
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NutritionPer Serving
- Calories192
- Carbs39g
- Protein9g
- Fat1g
- Saturates0.3g
- Sugars8g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb!
There’s nothing better than a bowl of hot soup on a cold day. And what’s even better, is our version of this classic Minestrone Soup is slimming friendly so perfect if you’re following Weight Watchers or calorie counting!
The truth is there is actually no standard recipe for this hearty Italian soup. It varies widely across Italy from region to region.
The basics, however, remain the same, carrot, celery, onion, tinned tomatoes, stock, garlic, and herbs.
After that, you can throw pretty much whatever you want in. This soup can be vegetarian, contain meat, or contain a meat-based stock, the choices are endless.
So why not experiment by adding different veg, beans, pre-cooked meats or sausage?
What diets is this Minestrone Soup suitable for?
This Minestrone Soup recipe can be made vegetarian, vegan and dairy free as long as you swap out the following ingredients for vegetarian, vegan and dairy free versions;
- Parmesan
This Minestrone Soup recipe can be made gluten free as long as you swap out the following ingredients for gluten free versions;
- Stock cubes
- Pasta
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Minestrone Soup?
We like to use Italian chopped tomatoes, as they tend not to be as watery as some other brands, and to make a traditional Italian dish like Minestrone Soup you really do need to use authentic Italian tomatoes.
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How many calories are in this Minestrone Soup recipe?
There are 192 calories per portion in this Minestrone Soup, which means it falls into our Everyday Light category.
This Minestrone Soup is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray a large pan with a decent amount of low calorie cooking spray, then add the chopped onion and garlic.
Step 2
Cook on a medium heat until soft, but not coloured.
Step 3
Add all the ingredients except the pasta, cannellini beans, spring onion, salt and pepper.
Step 4
Stir well, and add enough water to just cover the ingredients.
Step 5
Bring to the boil, then simmer for 30 minutes or until the veg have softened.
Step 6
Scoop out about half of the cooked veg and use a stick blender to blitz the soup left in the pan.
Step 7
Check the seasoning and adjust if necessary, then return the reserved veg to the pan and add the pasta, chopped spring onions and cannellini beans.
Step 8
Allow to simmer gently for another 20 minutes or so, stirring occasionally so it doesn’t stick to the pan.
Step 9
Check the pasta is cooked, check the seasoning once again then serve with a sprinkling of chopped basil or Italian herbs and (if you want) a teaspoon of grated parmesan.
What could I serve alongside this Minestrone Soup?
The following recipes would go great with our Minestrone Soup recipe:
How do you know when this Minestrone Soup is cooked?
The Minestrone Soup should be cooked until the pasta is cooked through and it has a thick and rich sauce – this will take around 45 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Minestrone Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Minestrone Soup in the fridge for approximately 3 days or so.
Can I freeze this Minestrone Soup?
Yes, you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Minestrone Soup?
From chilled: Place in a microwave proof container with a loosely fitting lid and heat for 3-4 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 4-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Minestrone Soup
Our version of this classic Minestrone Soup is slimming friendly and perfect whether you’re following Weight Watchers or calorie counting!
-
Prep Time
15 MINS
-
Cook Time
45 MINS
- KCals 192
- Carbs 39G
Instructions
- Spray a large pan with a decent amount of low calorie cooking spray, then add the chopped onion and garlic
- Cook on a medium heat until soft, but not coloured
- Add all the ingredients except the pasta, cannellini beans, spring onion, salt and pepper
- Stir well, and add enough water to just cover the ingredients
- Bring to the boil, then simmer for 30 minutes or until the veg have softened
- Scoop out about half of the cooked veg and use a stick blender to blitz the soup left in the pan
- Check the seasoning and adjust if necessary, then return the reserved veg to the pan and add the pasta, chopped spring onions and cannellini beans
- Allow to simmer gently for another 20 minutes or so, stirring occasionally so it doesn't stick to the pan
- Check the pasta is cooked, check the seasoning once again then serve with a sprinkling of chopped basil or Italian herbs and (if you want) a teaspoon of grated parmesan.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
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18 comments
See what others have to say
Gail GrahamWednesday 21st February 2024
Hi can you tell me please if when making this soup do you add the cannelloni bean juice too
LisaMonday 26th February 2024
Hi Gail
The beans should be drained and rinsed. I’ll update the recipe to make it clearer.
TeresaMonday 30th October 2023
What size tin of tomatoes, it just a tin of tomatoes thanks
Cheryl LloydThursday 8th February 2024
Yes, just a regular 400g sized tin of chopped tomatoes 😊
AnnaMonday 7th February 2022
Hi , I was just wondering if anyone one could tell me if leaving the parmesan out makes a noticable difference to the taste or whether it’s just as nice without , thanks x
HollyTuesday 8th February 2022
Hey Anna, the parmesan cheese is optional in this recipe so the Minestrone Soup tastes great with or without. Hope that helps!
Diane WSaturday 25th January 2020
I added shredd d cabbag and smoked bacon medallions to mine. It was delicious and really filling to.
Sharon FitzpatrickFriday 8th May 2020
Hi Diane, that sounds delicious, thanks for sharing your idea! Glad you enjoyed the recipe.
KellySunday 17th February 2019
Hi, it says to leave out the spring onions on step 3. I have made the same mistake! I don’t know if the recipe card needs editing. Still tastes delicious though, Thank you 🙂
Suzanne BateWednesday 16th January 2019
When do we add the spring onions?
Suzanne BateFriday 11th January 2019
Years ago whilst doing WW????they had a free minestrone soup…it was nice enough ????but this recipe is absolutely delicious… we’ll done for giving us all these amazing recipes. Keep up the fab work “Pinch of Nom????????????
Tracy EvansSaturday 29th December 2018
How long will this last in the fridge please?
Tina DaviesWednesday 21st March 2018
I want to print the recipe but keep getting an Unsafe Website warning.
Can you please tell me what is wrong.
Thank you
CharlieThursday 8th March 2018
Made this today for lunch, its sooo nice!!
JoHWednesday 7th March 2018
I made this for lunches this week and is one of my favourite soups. I did it in the soup maker, by putting all ingredients in, apart from the beans and pasta, then poured into a pan and added the beans and pasta. (I had to use slightly less ingredients to fit into the soup maker). It was delicious! I used orzo pasta, which was perfect! Didn’t know if worth suggesting this in the menu so that it comes up when you search “orzo”, after using it to make the Chicken Orzo dish. (Which is also lovely!!) I love Pinch of Nom, it’s made me lose weight and enjoy cooking! Thank you. x
Becky BilsonTuesday 9th January 2018
I made this yesterday for lunch today and it is delicious!!! Thank you guys, I cook so many of your recipes and have loved them all, I truly appreciate all the time and effort (and cost of ingredients!) it must take to create these wonderful dishes! Please keep up the hard work!! Xxx
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