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Low-Sodium Minestrone Soup Recipe
This hearty and blood pressure-friendly minestrone soup is loaded with kidney beans, zucchini, and spinach for a nutritious and satisfying lunch.
Rich in fiber and packed with vitamins, this low-sodium recipe supports a heart-healthy diet while delivering amazing flavors.
Easy to prepare and perfect for meal prep, this soup is a delicious way to maintain healthy blood pressure levels.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 15 minutes Cook Time: 25 minutes Total Time: 40 minutes | Approximately 250 calories Kidney beans (½ cup): ~110 calories Zucchini (1 cup): ~20 calories Spinach (1 cup): ~7 calories Olive oil (1 tsp): ~40 calories Vegetable broth (1 cup): ~20 calories |
Ingredients
- 1 cup cooked kidney beans
- 1 zucchini, diced
- 1 cup fresh spinach
- 1 teaspoon olive oil
- 3 cups low-sodium vegetable broth
- 1 teaspoon Italian seasoning
- Optional: Fresh parsley for garnish
Instruction
- In a large pot, heat olive oil over medium heat. Add zucchini and cook for 3–4 minutes until slightly softened.
- Stir in the kidney beans and vegetable broth, then bring to a simmer.
- Add spinach and Italian seasoning, cooking for an additional 5 minutes until spinach is wilted.
- Taste and adjust seasoning if needed. Ladle into bowls and garnish with parsley if desired.
- Serve warm and enjoy this nutrient-packed, heart-healthy lunch.
Photos
Extra tips
Flavor variations
- Add Grains: Include cooked quinoa or brown rice for added texture and nutrients.
- Herbal Twist: Use fresh basil or thyme for a unique flavor profile.
- Protein Boost: Add cubed tofu or cooked lentils for a higher protein content.
- Spicy Option: Sprinkle in red chili flakes for a gentle heat.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stove or in the microwave before serving.
- Freeze individual portions for up to 3 months. Thaw overnight in the refrigerator and reheat.
Nutritional insight
- Kidney beans provide plant-based protein and fiber, supporting digestion and heart health.
- Zucchini is low in calories and rich in vitamins A and C, essential for blood pressure regulation.
- Spinach adds potassium and magnesium, nutrients that help maintain healthy blood pressure levels.
- Olive oil contains monounsaturated fats that are beneficial for cardiovascular health.
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