Minestrone Soup
Italian vegetable and bean soup with whole-grain pasta — tomato base, plenty of vegetables, kidney beans for protein.
For 4 servings
4 steps. 30 minutes total.
- 1
Step 1
- a.Heat olive oil in a large pot over medium heat.
- b.Add the diced onion, carrots, and celery.
- c.Cook for 6 minutes until softened, then stir in garlic for 30 seconds.
- 2
Step 2
- a.Stir in the tomatoes, water, and bay leaf.
- b.Add the dried oregano and dried basil.
- c.Bring the mixture to a simmer and cook for 12 minutes.
- 3
Step 3
- a.Add the zucchini, green beans, and kidney beans to the pot.
- b.Stir in the whole-wheat pasta.
- c.Simmer for 10 minutes until the pasta is al dente and vegetables are tender.
TIPIf the soup becomes too thick as the pasta absorbs water, add an extra half cup of hot water. - 4
Step 4
- a.Stir in the salt and black pepper.
- b.Remove and discard the bay leaf.
- c.Ladle into bowls and garnish with fresh parsley.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For leftovers, cook pasta separately and add it to individual bowls when serving. This prevents the pasta from becoming mushy in the soup.
- 2Add a Parmesan cheese rind to the soup while it simmers for an extra layer of savory, umami flavor. Remember to remove it before serving.
- 3Don't rush sautéing the soffritto (onion, carrots, celery). Cooking them slowly builds a deep flavor base for the entire soup.
- 4Feel free to add other seasonal vegetables like spinach, kale, or peas. Add leafy greens in the last 2-3 minutes of cooking.
- 5For a richer flavor, deglaze the pot with a splash of dry white wine after cooking the garlic and before adding the tomatoes.
Adapt it for your goals.
Gluten free
Substitute the ditalini pasta with your favorite gluten-free small pasta or use a cup of cooked quinoa or brown rice, added at the end.
veganVegan
The soup is naturally vegan. Simply omit the optional Parmesan cheese garnish or use a plant-based Parmesan alternative.
high proteinHigh protein
Increase the amount of dried kidney beans to 1 full cup, or add a cup of cooked chickpeas along with the kidney beans.
quickQuick
To save time, use 1 can (15 oz) of low-sodium kidney beans (rinsed) and 1 can (14.5 oz) of no-salt-added diced tomatoes instead of fresh. This will skip the bean soaking and tomato blanching steps.
Why this is on our healthy list.
High in Fiber
Loaded with vegetables and beans, this soup is an excellent source of dietary fiber, which supports digestive health and promotes a feeling of fullness.
Rich in Vitamins
The variety of vegetables like carrots, tomatoes, and zucchini provides a wide range of essential vitamins, including Vitamin A and C, which are crucial for immunity and skin health.
Good Source of Plant-Based Protein
Kidney beans are a great source of plant-based protein and complex carbohydrates, providing sustained energy and supporting muscle health.
Heart-Healthy
This soup is low in saturated fat and made with heart-healthy olive oil. Using fresh ingredients and minimal salt helps support cardiovascular wellness.
Frequently asked questions
Yes, Minestrone soup is very healthy. It's packed with fiber from vegetables and beans, provides plant-based protein, and is rich in vitamins and minerals. This version is made with fresh ingredients and is low in sodium.