20 Minute Minestrone

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!

20 Minute Minestrone

20 Minute Minestrone

Yield: 12 servings (~2 cups each)
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Super simple, super healthy! This classic uses loads of convenient and low-cost cans!

Ingredients

  • 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

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. 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!

Be well,

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2 Comments

  1. November 3, 2020 / 8:40 am

    Another fan of canned green beans here.

    • Nicole Morrissey
      Author
      November 5, 2020 / 9:51 pm

      Because we’re on the same wavelength like that! 😉

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