Chunky Minestrone Primavera with Clams Recipe

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Ingredients

Count

Nutrition

157

Calories

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Ingredients:

Serving

1 tbsp olive oil
1 1/2 cups diced fennel bulb (about 1 large bulb)
1 cup chopped onion
2 1/2 cups diced zucchini
2 cups diced baking potato (about 8 oz)
1 1/2 cups water
3/4 cup diced carrot
1/2 cup uncooked long-grain rice
1 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper
2 (16-oz) cans fat-free , less-sodium chicken broth
1 (15.5-oz) can great northern beans
2 garlic cloves, minced
1 cup shelled green peas (about 1 lb unshelled)
1/3 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh basil
1 (6 1/2-oz) can chopped clams, undrained
1/2 cup (2 oz) grated asiago or fresh parmesan cheese

Directions:

Heat oil in a large Dutch oven over medium-high heat. Add fennel and onion, and sauté for 5 minutes. Add zucchini and the next 10 ingredients (zucchini through garlic); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add peas, parsley, basil, and clams, and cook, uncovered, 5 minutes. Ladle soup into each of 8 bowls; sprinkle with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	156.93 Kcal (657 kJ)
Calories from fat	24.08 Kcal
		% Daily Value*
Total Fat	2.68g	4%
Cholesterol	2.27mg	1%
Sodium	160.92mg	7%
Potassium	633.5mg	13%
Total Carbs	25.99g	9%
Sugars	2.87g	11%
Dietary Fiber	4.81g	19%
Protein	7.92g	16%
Vitamin C	40.4mg	67%
Vitamin A	0.1mg	4%
Iron	1.8mg	10%
Calcium	94.9mg	9%

Amount Per 100 g
Calories	63.59 Kcal (266 kJ)
Calories from fat	9.76 Kcal
		% Daily Value*
Total Fat	1.08g	4%
Cholesterol	0.92mg	1%
Sodium	65.21mg	7%
Potassium	256.71mg	13%
Total Carbs	10.53g	9%
Sugars	1.16g	11%
Dietary Fiber	1.95g	19%
Protein	3.21g	16%
Vitamin C	16.4mg	67%
Iron	0.7mg	10%
Calcium	38.5mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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