Vegetable Minestrone
“Savor slow-cooked Italian soup with little effort by letting your slow cooker do all the work! This is one hearty soup recipe the whole family will love.” Some ingredients were substituted with low sodium options to keep the nutritious value of this meal!
Prep Time: 15 minutes
Cook Time: 4.5 hours
Servings: 12 servings
Ingredients
❏ 4 cups low sodium vegetable or chicken broth
❏ 4 cups low sodium tomato juice
❏ 1 tablespoon dried basil leaves
❏ 1 teaspoon salt
❏ ½ teaspoon dried oregano leaves
❏ ¼ teaspoon pepper
❏ 2 medium carrots, sliced (1 cup)
❏ 2 medium stalks celery, chopped (1 cup)
❏ 1 medium onion, chopped (½ cup)
❏ 1 cup sliced mushrooms
❏ 2 cloves garlic, finely chopped
❏ 1 can (28 ounces) diced tomatoes, undrained
❏ 1 ½ cups uncooked rotini pasta (4 ½ ounces)
Directions
1. Mix all ingredients except pasta in slow cooker.
2. Cover and cook on high heat setting 4 hours (or 8 hours on low) or until vegetables are tender.
3. Stir in pasta. Cover and cook on high heat setting 15 to 20 minutes or until pasta is tender.
Recipe Health Benefits
● The use of low sodium broth and low sodium tomato juice helps with heart health by lowering blood pressure and cholesterol
● Basil leaves are good for digestion, help with reducing inflammation, promotes a healthy gut by feeding healthy bacteria
● Oregano is rich in antioxidants, helps fight bacteria, and to decrease inflammation
● Carrots are a good source of carotene, fiber, vitamin K1, potassium and antioxidants. They have been linked to lower cholesterol levels and improved eye health.
● Celery has vitamin K, A, C and potassium. It is a good source of antioxidants, reduces inflammation, supports digestion, and has a low glycemic index helping to regulate blood sugar.
● Onions have antioxidants that fight inflammation, decrease triglycerides (fat) and reduce cholesterol levels - all which may lower heart disease risk
● Mushrooms contain protein and fiber, B vitamins, and a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
● Garlic can help to combat sickness including the common cold by boosting the function of the immune system, it can improve blood pressure and cholesterol levels, and contains antioxidants to help prevent Alzheimer’s and Dementia.
● Tomatoes are a great source of vitamin C, potassium, folate and vitamin K. Tomatoes are low in carbs, help heart health, and reduce the risk of cancer.
● Pasta is a good source of complex carbohydrates which help to sustain energy. It is low in sodium and cholesterol free, and it is fortified with folic-acid.