Minute Minestrone Soup

Sopa minestrone instantánea
Bridget Swinney MS, RDN, LD

febrero 5, 2025 Recetas

Entre en calor con esta sopa saludable y contundente. Esta receta es genial para aprovechar los vegetales sobrantes e incorporarlos a un plato delicioso, con una pizca de queso mozzarella encima. Sírvala con tostadas cortadas en forma de corazón.

Esta sopa es rica en vitamina A y C, licopeno y fibra. El licopeno es un antioxidante que le da color al tomate, a la sandía y a la toronja. Se ha descubierto que ofrece defensas contra enfermedades cardíacas y algunos tipos de cáncer, como el de mama. Si utiliza pasta integral para incorporar, esta sopa resultará incluso más saludable.

Ingredientes

1 taza de espinaca, ya sea congelada, descongelada o cocida, remojada en un poco de agua, no escurrida (u otra espinaca o verdura verde ya cocida que le haya sobrado)
1 lata de 8 onzas de salsa de tomate
1 lata de 14 onzas y media de tomates cortados en cubos, con jugo
1 taza de habichuelas verdes cocidas
1 taza de garbanzos cocidos o de cualquier otro tipo de habichuela
1 taza de pasta cocida: macarrones o fideos de huevo
2 tazas de agua
1 cucharadita de cada uno de estos ingredientes: cebolla en polvo, ajo en polvo, especia italiana y albahaca
2 hojas de laurel
¾ de cucharadita de sal o al gusto
¼ de cucharadita de pimienta o al gusto

couple gbaby crib in background

Instrucciones

Mezcle todos los ingredientes en una cacerola grande. Deje la mezcla calentándose a fuego lento, de 10 a 15 minutos, hasta que se cocine. Agréguele más agua para volverla menos espesa. Retire las hojas de laurel antes de servirla.

¡Puede cambiar esta receta para adaptarla a sus propios gustos!

couple

¡Deje volar la imaginación!

  • En lugar de pasta, incorpore otra taza de habichuelas, de arroz integral o cebada cocidos.
  • Reemplace las habichuelas verdes con otros vegetales cocidos, como calabacines o zanahorias.
  • Reemplace la espinaca con cualquier otra verdura verde cocida, como la col rizada bebé o la acelga.
  • Convierta esta sopa en un plato principal agregándole pollo cocido u otro alimento con proteína, cortado en trozos pequeños.
  • Puede comenzar incluyendo pasta y vegetales crudos en la sopa para que se cocinen a la par. Solo agréguele media taza de agua a la sopa, o más, según el tipo de pasta, y deje que se cocine de 5 a 10 minutos más.
Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position