Minestrone Soup Recipe

Low calorie minestrone soup
Low calorie minestrone soup

I’ve been craving all kinds warm cozy meals with all the rain we’ve been having here. It feels like it has been raining since the snow melted back in February! I want all the soups, stews, and one pot rice dishes! Mmm! This week, I made minestrone soup and Ryan smoked a brisket in his brand new electric smoker. I portioned the soup into 12 containers and the brisket into 8 containers with baked sweet potato.

To curb my craving for soup, I decided to make a minestrone. To keep it very low-calorie, I didn’t add any protein and opted to eat protein on the side. In the end, the soup works out to 234 calories per serving and it’s very filling! It’s practically a snack for people who can eat a higher calorie allowance. I am down to 1200 calories a day so this is the perfect recipe for me. I can eat a pretty big portion of this for lunch and still have calories to play with later in the day. This has been a big struggle for me lately since 1200 calories a day means I can have no more than 4oo calories per meal and then I can’t afford any snacks at all! Meals like this save my sanity on the tough days, for sure!

If this recipe is too low-calorie for you, you could either double your portions or very easily add a can of white beans at the end when you add the pasta. You might like to add some freshly grated Parmesan and pepper when you serve. This is a very easy recipe to cook and portion out, and the whole family loves it!

low calorie minestrone soup in a bowl
low-calorie minestrone soup

Give this delicious and easy minestrone soup recipe a try and let me know what you think! Also, I want to know, what is your favorite soup? Let me know in the comment below!

Thanks for reading,


Low-Calorie Minestrone Soup

This low-calorie minestrone soup is so simple and delicious! It's a very easy recipe even a beginner cook can easily master this one. Only 234 calories per serving.
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: Main Course, Main Dish, Soup
Cuisine: Italian, Soups, Vegetarian
Keyword: easy low calorie recipe, easy meal prep recipe, low calorie meal prep recipe, meal prep recipe, meal prep soup recipe, meatless, soup recipes
Servings: 12 servings
Calories: 234kcal


  • 1 Tbsp olive oil
  • 2 onions chopped (600g)
  • 4 cloves garlic chopped (20g)
  • 2 zucchini chooped (725g)
  • 6 stalks celery chopped (300g)
  • 6 carrots peeled and sliced (700g)
  • 16 oz pasta I used a whole package of Barilla medium shells
  • 8 cup tomato juice canned
  • 2 cup diced tomatoes canned
  • 8 cup chicken broth or veg. broth
  • 6 cup water
  • 2 tsp salt or more, to taste
  • 2 tsp pepper or more, to taste
  • 1 tsp italian herbs


  • NOTE: To get exact measurements of your ingredients like I do, use a kitchen scale and bowls to weigh all your chopped veggies after you prep them. Take note of the measurements so you can log them into My Fitness Pal - Recipes later.
  • Using a large pot over medium heat first add the olive oil. Next, add the onions and garlic and cook, stirring frequently for 3-4 minutes until the onions are tender.
  • Meanwhile, In a separate pot bring water to a boil and cook the pasta as directed on the package. When it is done drain the pasta and set aside.
  • Once the onions are tender, add the remaining vegetables and stir to combine. Allow to cook another 3-4 minutes stirring occasionally.
  • Add the remaining ingredients excluding the pasta. Bring the soup to a boil and then reduce the heat to low and cover. Simmer for 45 minutes.
  • Add the pasta and then you may serve right away or scoop 2 cup portions (approx.) into 12 containers. Cool completely before putting on the lids.



Yield: 12 Servings, Serving Size: 2 cups
  • Amount Per Serving:
  • Calories: 234
  • Total Fat: 2.1g
  • Saturated Fat: 0.2g
  • Cholesterol: 0mg
  • Sodium: 1077mg
  • Carbohydrates: 46.1g
  • Fiber: 6g
  • Sugar: 13.3g
  • Protein: 8.8g

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