Minestrone Soup

  • 15MINS
  • 45MINS
  • 192KCAL

Our version of this classic Minestrone Soup is slimming friendly and perfect whether you’re following Weight Watchers or calorie counting!  

Easy Peasy Minestrone Soup pinchofnom.com
3

NutritionPer Serving

  • Calories192
  • Carbs39g
  • Protein9g
  • Fat1g
  • Saturates0.3g
  • Sugars8g

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.

How Weight Watchers friendly is this Minestrone Soup recipe?

  • You need to count 3 Points per portion of this Minestrone Soup recipe if you’re on WW Green.
  • You need to count 2 Points per portion of this Minestrone Soup recipe if you’re on WW Blue.
  • You need to count 1 Points per portion of this Minestrone Soup recipe if you’re on WW Purple.

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.

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:

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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.

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.

Our NEW cookbook Everyday Light is OUT NOW!

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
WW Points
  • 3 Green
  • 2 Blue
  • 1 Purple

Ingredients

  • 2 onions peeled and chopped
  • 4 large carrots peeled and chopped
  • 1 red pepper deseeded and chopped
  • 3 cloves garlic chopped
  • 8 decent sized mushrooms
  • 2 courgettes roughly diced
  • 1 handful frozen peas
  • 1 handful frozen sweetcorn
  • 4 spring onions chopped
  • 2 medium potatoes peeled and roughly chopped
  • 1 stick celery chopped
  • 2 tins chopped tomatoes
  • 2 tbsp tomato puree
  • 2 vegetable stock cubes or 1 Chicken and 1 Veg
  • 50 g pasta you can use any small pasta, or spaghetti broken into short lengths
  • 1 tin cannellini beans
  • 2 tsp Italian herbs
  • sea salt
  • freshly ground black pepper
  • pinch fresh basil chopped
  • 1 tsp parmesan grated - optional
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Spray a large pan with a decent amount of low calorie cooking spray, then add the chopped onion and garlic
  2. Cook on a medium heat until soft, but not coloured
  3. Add all the ingredients except the pasta, cannellini beans, spring onion, salt and pepper
  4. Stir well, and add enough water to just cover the ingredients
  5. Bring to the boil, then simmer for 30 minutes or until the veg have softened
  6. Scoop out about half of the cooked veg and use a stick blender to blitz the soup left in the pan
  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
  8. Allow to simmer gently for another 20 minutes or so, stirring occasionally so it doesn't stick to the pan
  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.

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8 comments

See what others have to say

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 🙂

Reply

Suzanne BateWednesday 16th January 2019

When do we add the spring onions?

Reply

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????????????

Reply

Tracy EvansSaturday 29th December 2018

How long will this last in the fridge please?

Reply

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