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
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
- 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: 1Amount 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
Be well,
Another fan of canned green beans here.
Author
Because we’re on the same wavelength like that! 😉