By Curves

Minestrone Soup

1 tsp olive oil

1/6 whole onion, chopped

1/3 stick celery

1/3 medium carrot

1 clove garlic, minced

1/4 tsp oregano

1/2 T basil, ground

1 dash black pepper, to taste

1/2 c tomatoes, canned, diced (no added salt)

1/4 c tomatoes, canned, crushed (no added salt)

1 c water

1/4 T dill, fresh or dried

3/4 c chickpeas, canned, no added salt

1 T parmesan cheese, grated

1/2 c green beans, trimmed



  1. Heat the olive oil in a large pot over medium-high heat. Add the onion and cook until translucent, about 6 minutes. Add the celery and carrot and cook until they begin to soften, about 5 minutes.
  2. Stir in the green beans, garlic, oregano, basil, and pepper and cook 3 more minutes.
  3. Add the diced and crushed tomatoes and the water to the pot and bring to a boil. Reduce the heat to medium low and simmer 10 minutes.
  4. Stir in the chickpeas and cook until the vegetables are tender, about 10 minutes. Ladle into bowls and top with the Parmesan and chopped dill.


Calories 403, Fat 13g, Saturated Fats 13.5g, Protein 22g, Fiber 17 g, Carbohydrate 53 g

For Phase 3:  Enjoy with bread for dipping and/or a larger portion.




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