Diabetes & You > Recipes > Roasted Vegetable Minestrone

Roasted Vegetable Minestrone

The roasted veggies with prosciutto add many wonderful flavours to this earthy, rich Italian vegetable soup but you can omit the prosciutto for a vegetarian option.

Makes 12 servings
Cooking time: N/A

Ingredients

  • 2 sweet potatoes, peeled and chopped
  • 1 medium zucchini, chopped
  • 1 medium yellow squash, chopped
  • 1 medium eggplant, peeled and chopped (about 1 lb./500 g)
  • 5 Roma tomatoes, chopped
  • 1 red onion, chopped
  • 6 garlic cloves, peeled
  • 1 tbsp (15 mL) canola oil
  • ½ tsp (2 mL) pepper
  • canola oil cooking spray
  • 2 oz. (55 g) prosciutto, optional
  • 1 tsp (5 mL) dried oregano
  • 1 tsp (5 mL) basil
  • dash red pepper flakes
  • 2 bay leaves
  • 1 (14 oz./398 mL) can low-sodium whole tomatoes in juice, broken up
  • 9 cups (2.25 L) chicken broth, reduced-sodium
  • 1 (14 oz./398 mL) can cannelloni beans or white beans, rinsed and drained
  • ⅔ cup (150 mL) penne pasta noodles
  • garnish with grated Parmesan cheese

Instructions

  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, combine first 7 ingredients. Add canola oil and pepper and toss. Place vegetables on foil lined baking sheet. Roast for 45 minutes to 1 hour, stirring after 30 minutes. Remove from oven and set aside.
  3. In a large non-stick pot, coated with canola oil cooking spray, cook prosciutto if using, oregano, basil and red pepper flakes over medium heat for 1 minute, stirring constantly.
  4. Add bay leaves, tomatoes, broth and beans. Bring mixture to a boil and add pasta. Lower heat and simmer for 15 minutes or until the pasta is tender. Remove bay leaves. Stir in roasted vegetables. Garnish with grated Parmesan cheese and serve immediately.

Notes

Serving Size
1 cup (250 mL)

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar. 

Nutritional Information

Per Serving
Calories 170
Total fat 4 g
Saturated fat 1.5 g
Cholesterol 10 mg
Sodium 320 mg
Carbohydrates 23 g
Fiber 6 g
Protein 10 g
Sugars 5 g
This hearty soup combines vegetables and beans. Beans, peas, chickpeas and lentils are also called dietary pulses. Rich in protein and fibre, pulses can help improve blood sugar control and cholesterol levels. – Molly Ryder, registered dietitian, Grafton, N.B.

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