This post is sponsored by my friends at Cans Get You Cooking. All opinions are my own.
Did you know that both kids and adults who use 6+ canned foods per week are more likely to have diets higher in 17 essential nutrients including potassium, calcium , and fiber? ME EITHER. With 75% of the population under-consuming fruits and vegetables, this is big news. And worse, we throw away 15-20% of the fresh produce we buy while few of us are getting the recommended 42 cups of fruit and 53 cups of vegetables a family of 4 needs each and every week.
As a dietitian, I am forever busting the myth that canned foods are nutritionally inferior to their fresh counterparts. So untrue! In fact, the produce is harvested at peak ripeness and canned within 4 hours (!), locking in vital nutrients and ensuring the best quality and taste. Compare that to fresh produce’s 24-day commute between field to store, not to mention the time before you actually consume the produce.
Fascinating, isn’t it?
And to think I was ever embarrassed of my LOVE for canned green beans! Seriously, canned green beans are in my top 10 favorite foods — since becoming a mom, it’s a proud staple in my pantry. Canned ingredients offer a convenient and easy way to prepare any meal, and their long-lasting shelf life helps reduce the number of trips I take to the supermarket, because who has time for that as a busy mom?
With cooler weather rapidly approaching – and no shortage of stuff to stress about – what better time to focus on classic comfort meals that your whole family will love? This 20-Minute Minestrone is a crowd pleaser and uses tons of canned vegetables to help you reach the recommended daily goal of 2-3 cups per day. With a recipe as versatile as minestrone, you can swap in or out whatever you have on hand or prefer in your cozy soups. Enjoy!
- 1 Tbsp olive oil
- 1 onion, diced
- 2 celery stalks, sliced
- 9 oz (2 cups dry) elbow macaroni
- 2 tsp Italian seasoning
- ½ tsp black pepper
- 3 cloves garlic, minced
- 4 (15 oz) cans low-sodium vegetable broth
- 1 (14.5 oz) can fire roasted diced tomatoes
- 1 (15 oz) can tomato sauce
- 2 (15 oz) cans whole potatoes, cut into 1-inch cubes
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 (15 oz) can green peas, drained
- 1 (14.5 oz) can cut green beans, drained
- 1 (15 oz) can sliced carrots, drained
- 1 (15 oz) can whole kernel corn, drained
- Heat olive oil over medium-high heat in a large Dutch oven or pot. Once hot, add the onion and celery. Cook for 5 minutes or until softened.
- Meanwhile, bring a small pot of water to a rolling boil. Add pasta and cook for 7-9 minutes or until al dente. Drain and set aside.
- To the onions and celery, add the Italian seasoning, black pepper, and onion. Cook, stirring constantly, for 30-60 seconds or until fragrant. Add the broth, tomatoes, and tomato sauce; stir and bring to a simmer. Simmer for 4-5 minutes.
- Prepare and drain the canned vegetables. Add to the soup, along with the cooked elbow macaroni and stir. Heat through for 2-3 minutes before serving hot.
Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 288Total Fat: 2.1gCholesterol: 0mgSodium: 916mgCarbohydrates: 57.3gFiber: 8.0gSugar: 9.6gProtein: 12.0g
Looking for more comforting soups to warm up with? Gotcha covered!
- Zesty Italian Soup
- Cauliflower Cheddar Soup
- Broccoli and Cheese Soup
- Chicken Tortilla Soup
- Nine Vegetable Hot and Sour Soup
- 6 Can Chicken Tortilla Soup