Chunky Minestrone Primavera with Clams

This stew is a wonderful mélange of spring vegetables, but it will take to almost any variation.


8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

Recipe from

Cooking Light

Nutritional Information

Calories 230
Caloriesfromfat 16 %
Fat 4.2 g
Satfat 1.6 g
Monofat 1.9 g
Polyfat 0.4 g
Protein 12.2 g
Carbohydrate 33.5 g
Fiber 4.2 g
Cholesterol 15 mg
Iron 3.8 mg
Sodium 653 mg
Calcium 158 mg


1 tablespoon 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 ounces)
1 1/2 cups water
3/4 cup diced carrot
1/2 cup uncooked long-grain rice
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (16-ounce) cans fat-free, less-sodium chicken broth
1 (15.5-ounce) can Great Northern beans or other white beans, rinsed and drained
2 garlic cloves, minced
1 cup shelled green peas (about 1 pound unshelled)
1/3 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh basil
1 (6 1/2-ounce) can chopped clams, undrained
1/2 cup (2 ounces) grated Asiago or fresh Parmesan cheese


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.