Low Calorie Minestrone Soup

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This low calorie minestrone soup is so easy to make, taste delicious, and is a great meal to enjoy when you are counting calories. It is packed with delicious ingredients and full of flavour. The whole pot comes in at around 1200 calories, and you get about 8 or so portions from it – that’s some yummy low cal soup right there! I love making rustic soup, and I think you will too.

I’ve got more Easy Soup Recipes for you to enjoy – right-click and open these other recipes in a new tab so that you can read them after this one!

a bowl of minestrone soup

Since I’m back in Dietsville (on a very strict basis I might add!), I have reverted back to cooking some low calorie dishes for the time being until I get my weight management back under control. I’ve done so well, that I don’t want to undo all my hard work over the last year or so.

When sharing recipes, I often say “how easy this recipe is”, and I’m going to say it again – this recipe is so easy!

After sweating some onions and garlic, all the other ingredients go into the pot, and simmers away until cooked. I start with the vegetables first for 10-15 minutes, and then the pasta and beans for another 10-15 minutes. Done!

Low Calorie Minestrone Soup

Low Calorie Minestrone Soup

Low Calorie Minestrone Soup

Yield: 8


  • 1 large onion, chopped
  • 3 garlic cloves, crushed
  • 1-2 litres vegetable (or chicken) stock
  • 2 carrots, chopped
  • 150g peas, frozen or fresh
  • 150g green beans, frozen or fresh
  • 1 large courgette, chopped
  • 3 tsp dried basil
  • 200g small pasta shapes
  • 1 x 400g can haricot beans, drained
  • 3 x 400g can chopped tomatoes
  • freshly ground black pepper
  • one-calorie oil spray


    1. Heat a large saucepan, spray with one-calorie oil spray and sweat the onions and garlic until softened - about five minutes. Add a drop of water if you worry about them sticking to the pan.
    2. Add the carrots, courgette, peas and beans, stock, canned tomatoes, black pepper, basil and bring to the boil. Simmer for 10-15 minutes until the vegetables are tender. I have given a rough guide to the stock quantity as it may depend on the size of your pot! For stock, I use stock cubes.
    3. Add the pasta and haricot beans and turn the temperature up slightly. Cook for 10-15 minutes until the pasta is cooked.
    4. Serve immediately.
    5. This soup keeps well, and develops a better flavour the next day (and even the day after!) Always heat through until piping hot when re-heating.
    Nutrition Information:
    Yield: 8 Serving Size: 1
    Amount Per Serving: Calories: 153Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 188mgCarbohydrates: 32gNet Carbohydrates: 0gFiber: 7gSugar: 11gSugar Alcohols: 0gProtein: 7g

    This site uses an outside source (Nutritionix) to provide estimated nutrition. If you need exact calories and macros, please do your own calculations.

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