WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
About the Recipe
A wholesome and hearty Italian-inspired dish, Classic Minestrone Soup combines a variety of vegetables, beans, and herbs into a balanced, nutrient-rich meal. High in fibre and naturally filling, it supports weight management and digestive health. This versatile soup is perfect for those looking for a comforting yet healthy option that can be easily adapted to different dietary needs.
Ingredients
Suitable For:
Weight management
Prediabetes / Type 2 diabetes
Heart healthBalanced meal plansHigh-fibre diets
Standard Portion (1 Serving – ~1½ cups / 350–400 ml)
¼ cup mixed vegetables (carrot, zucchini, beans)
2 tbsp cooked beans (kidney/white beans)
2 tbsp whole wheat pasta (optional)
¼ onion (30g)
1 tsp olive oil
1½ cups low-sodium vegetable broth
1 tbsp tomato puree
Herbs (oregano, basil)
Ingredients (1 Serving):
Mixed vegetables (carrot, zucchini, green beans)
2 tbsp cooked beans
2 tbsp whole wheat pasta (optional)
¼ onion, chopped
1 tsp olive oil
1½ cups broth
1 tbsp tomato puree
Italian herbs, black pepper
Preparation
Preparation:
Heat oil and sauté onion.
Add vegetables and cook 5 minutes.
Add broth, beans, and tomato puree.
Simmer for 15 minutes.
Add pasta (if using) and cook until tender.
Season with herbs and pepper.
Serve warm.
Nutritional Value (Approximate Per Serving):
Nutrient | Amount |
Calories | 160 kcal |
Protein | 7g |
Carbohydrates | 26 g |
Fibre | 6 g |
Total Fat | 3 g |
Sodium | 320 mg |
Weight Loss (~160 kcal)
Use ½ tsp olive oil or minimal oil
Increase non-starchy vegetables (zucchini, cabbage, spinach)
Reduce beans slightly to lower calories
Result: Lower-calorie, high-volume, filling soup
Prediabetes / Type 2 Diabetes
Limit portion of starchy vegetables or beans (moderate glycaemic load)
Pair with lean protein (e.g., tofu, chicken)
Benefit: Helps stabilize blood sugar
High Cholesterol
Avoid added cream or cheese
Use low-fat yogurt if creaminess is desired
Maintain olive oil in small quantity
Benefit: Supports heart health
Hypertension (Low Sodium)
Use low-sodium or no-salt broth
Avoid added salt; flavor with herbs and garlic
Benefit: Helps control blood pressure
High-Protein Version
Add ½ cup cooked lentils or tofu cubes (50–70g)
Add 2 tbsp hemp seeds if desired