Welcome to the world of Italian cooking! Today, I’m excited to share a quick and easy recipe: Hearty Italian Minestrone Soup.
Together, we’ll turn veggies, beans, and pasta into a flavorful dish. So, put on your apron, grab your knife, and let’s start cooking!
Ingredients for Minestrone Soup
Avocado Oil: 2 tablespoons, for sautéing the vegetables. You can use olive oil instead.
Yellow Onion: 1 large, finely chopped. Or use one small leek.
Carrot: 1 medium-sized, diced into bite-sized pieces.
Zucchini: 1 medium-sized, diced, adding a tender texture.
Bell Pepper: 1 medium-sized, diced.
Tomatoes: 3 ripe tomatoes, chopped, or 1 can (14 oz) of diced tomatoes.
Cannellini Beans: 1 can (15 oz), drained and rinsed. It is about 2 cups of cooked beans.
Vegetable Broth: 6-7 cups, preferably homemade. Grab the recipe here
Italian Seasoning: 1 teaspoon, a blend of oregano, basil, thyme, and rosemary, enhancing the Italian flavors. I used garlic powder, dry oregano, and thyme.
Salt and Black Pepper: To taste, for seasoning and bringing out the natural flavors.
Pasta: 1 cup, your choice of small pasta such as ditalini or elbow macaroni. cooked separately according to package instructions. This prevents the pasta from becoming mushy in the soup.
Fresh Parsley: Chopped, for garnish.
Parmesan Cheese: For serving. You can also use feta cheese. Or omit for a vegan version.
Note: Feel free to adjust the quantities and ingredients according to your preference. Some variations include adding spinach or kale. Get creative and make this Minestrone Soup truly your own!
Health Benefits of Minestrone Soup
Rich in Nutrients: Minestrone soup is a nutrient powerhouse, containing vitamins A, C, and K from various vegetables.
High in Fiber: Minestrone soup is a great source of dietary fiber. Fiber aids digestion, promotes a healthy gut, and can contribute to feelings of fullness, which may help with weight management.
Low in Calories: Minestrone soup is relatively low in calories, making it a satisfying yet calorie-friendly meal option. It can be a valuable addition to a balanced diet, especially for those watching their calorie intake.
Provides Plant-Based Proteins: Beans, a key ingredient in Minestrone soup, are an excellent source of plant-based proteins. They are rich in amino acids, essential for building and repairing body tissues, making this soup a valuable protein source for vegetarians and vegans.
Encourages Vegetable Consumption: Minestrone soup is an ingenious way to incorporate a variety of vegetables into your diet. Consuming a diverse range of vegetables provides a spectrum of vitamins, minerals, and antioxidants crucial for overall health and well-being.
Veggie Magic: How to Make Vegetables Taste Absolutely Delicious
How to Serve Minestrone Soup
Crusty Italian Bread: Serve the Minestrone soup with slices of warm, crusty Italian bread.
Garlic Bread or Bruschetta: Accompany the soup with garlic bread or bruschetta.
Grated Parmesan Cheese: Offer grated Parmesan cheese at the table.
Fresh Basil Pesto: Drizzle a spoonful of fresh basil pesto on the surface of the soup before serving. Check out my Vegan Pesto Recipe here.
Chili Flakes or Hot Sauce: For those who enjoy a bit of heat, provide chili flakes or Hot Sauce on the side.
Side Salad: Serve a light side salad with mixed greens, cherry tomatoes, cucumber, and a simple vinaigrette. Or try this Cherry Tomato Salad with Feta Cheese.
Lemon Wedges: A squeeze of fresh lemon juice just before eating can elevate the flavors of the soup, balancing the richness of the broth.
Herb Garnish: Besides parsley, consider garnishing the soup with fresh basil leaves or a sprinkle of chopped chives.
The Art of Pairing Fresh Herbs with Dishes
Feel free to mix and match these suggestions based on your preferences and the occasion. With these accompaniments, your Hearty Italian Minestrone Soup meal will be a delightful and memorable culinary adventure. Buon appetito!
Hungry for more? Try other recipes from NutriQuorum:
Hearty Tomato Soup with Spinach and Brown Lentils
A Nutrient-Packed Plant Power Bowl Recipe
Fresh and Flavorful: Broccoli Rice Bowl with Salmon
Broccoli and Green Pea Soup: A Family-Friendly Dish
Share Your Experience!
I would love to hear about your cooking adventure! ♥
Did you add a personal twist to the recipe? ♥
Did you discover a new favorite ingredient? ♥
Share your thoughts, experiences, and even photos of your Minestrone creation in the comments below ⇓⇓⇓
Your culinary journey might inspire others to try this recipe too! ♥
Hearty Italian Minestrone Soup Recipe
Equipment
- 1 soup pot
Ingredients
- 2 Tbsp avocado oil or olive oil
- 1 medium zucchini
- 1 small leek
- 1 medium carrot
- 7,5 oz tomatoes passata ( strained tomatoes) 200 g
- 6-7 cups vegetable broth
- 2 cups cooked white beans
- 5 oz pasta of choice 150 g
- 1 tsp sea salt
- 1 tsp raw cane sugar to balance the acidity of tomatoes
- 1/4 tsp each garlic powder, dry oregano and dry thyme
- 1/8 tsp smoked paprika powder
- Parmesan cheese for serving
- Fresh parsley to garnish
Instructions
- In a large pot, heat the avocado oil over medium heat. Add the chopped leek and sauté for about 2-3 minutes.
- Add diced carrots and bell pepper to the pot. Sauté the vegetables for 4-5 minutes until they begin to soften. At this point, you can add a little bit of vegetable broth, so the veggies won't stick to the pan.
- Add the strained tomatoes, cannellini beans, and chopped zucchini. Stir well to combine the ingredients evenly.
- Pour in the vegetable broth, ensuring that all the vegetables are submerged. Add the seasoning, salt, and black pepper to taste.
- Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer gently for about 10-12 minutes.
- Taste the soup and adjust the seasoning with more salt and pepper if necessary. If the soup has thickened too much, you can add a bit more vegetable broth to reach your desired consistency.
- Serve & Enjoy!
Notes
- Use Homemade Vegetable Broth. Grab the recipe here.
- Serve the Minestrone soup with slices of warm, crusty Italian bread, or bruschetta.
- Drizzle a spoonful of fresh basil pesto on the surface of the soup before serving. Try my Vegan Pesto Recipe here.
- Besides parsley, consider garnishing the soup with fresh basil leaves or a sprinkle of chopped chives.
- Store it in the refrigerator for up to 3-4 days. Make sure the container is tightly sealed to prevent any odors from affecting the soup.