Minestrone soup is a classic Italian dish that originated as a humble, adaptable recipe designed to utilize seasonal vegetables and leftovers. Its name is derived from the Italian word “minestra,” meaning “soup.” Traditionally, minestrone has no fixed recipe, allowing for a variety of ingredients based on regional and seasonal availability.
Rich in vegetables, legumes, and whole grains, minestrone soup offers a wealth of health benefits. It’s high in dietary fiber, which supports digestive health and helps maintain stable blood sugar levels. The assortment of vegetables provides essential vitamins and minerals, while the beans contribute plant-based protein, promoting muscle maintenance and overall satiety. This nutrient-dense soup is both hearty and heart-healthy, making it a wholesome choice for any meal.
Servings: 6
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Projected Cost of Recipe: $15.35 USD (March,2025)
Ingredients:
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon dried thyme
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- 2 tablespoons tomato paste
- 6 cups vegetable broth
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 (14.5 oz) can diced tomatoes, with juices
- 1 medium zucchini, diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 cup small pasta (e.g., ditalini or elbow macaroni)
- 2 cups chopped spinach or kale
- 1 tablespoon lemon juice (optional)
- Grated Parmesan cheese for serving (optional)
- Fresh parsley for garnish (optional)
Instructions:
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
- Add Garlic and Herbs: Stir in the minced garlic, dried oregano, basil, thyme, salt, and black pepper. Cook for an additional minute until the garlic is fragrant.
- Incorporate Tomato Paste: Add the tomato paste to the pot and stir well to coat the vegetables. Cook for 1-2 minutes to enhance the flavor.
- Add Liquids and Beans: Pour in the vegetable broth, diced tomatoes with their juices, kidney beans, and cannellini beans. Stir to combine and bring the mixture to a boil.
- Simmer Vegetables: Add the diced zucchini and green beans to the pot. Reduce the heat to a simmer and cook uncovered for about 15 minutes, allowing the vegetables to become tender.
- Cook Pasta: Stir in the small pasta and continue to simmer for 10 minutes, or until the pasta is al dente.
- Add Greens: In the final few minutes of cooking, add the chopped spinach or kale. Stir until the greens are wilted and incorporated into the soup.
- Season and Serve: Adjust seasoning with additional salt and pepper as needed. For added brightness, stir in lemon juice if desired. Serve hot, garnished with grated Parmesan cheese and fresh parsley if using.
Tips and Variations:
Storage: This soup stores well in the refrigerator for up to 5 days and can be frozen for up to 3 months. If planning to freeze, consider cooking the pasta separately and adding it when serving to prevent it from becoming mushy.
Protein Addition: For a heartier soup, add cooked Italian sausage or diced chicken.
Grain Substitute: Replace pasta with cooked rice or quinoa for a gluten-free option.
Seasonal Vegetables: Feel free to incorporate other seasonal vegetables such as bell peppers, potatoes, or squash.
Spice Level: Add a pinch of red pepper flakes for a subtle kick.
