Minestrone Soup A Hearty, Healthy Classic

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It’s an Italian culinary icon, celebrated for its rich flavors, versatility, and nutritional goodness.

Why Minestrone Is a Superfood Soup for the Soul

Nutrient-Rich and Immune-Boosting

Packed with colorful vegetables, legumes, and sometimes whole grains or pasta, minestrone is a nutritional powerhouse. It delivers fiber, protein, vitamins A and C, antioxidants (like lycopene and beta-carotene), and other immune-boosting compounds

Weight Management and Gut Health

High in fiber from vegetables and beans, minestrone supports satiety, digestion, and blood sugar control, helping you stay full and satisfied longer. Its varied fiber supports a healthy gut microbiome—a foundation of wellness

Longevity and Blue Zone Appeal

Nutrition experts like Dan Buettner highlight minestrone as a staple in Blue Zones like Sardinia. It’s nutritious, budget-friendly, and widely consumed by those living longer, healthier lives.

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Minestrone Soup Recipe Ingredients

Here’s what you’ll need to make this minestrone soup recipe:

Equipment: Staub Cast Iron Dutch [ IND ]

For the Soup Base:

• 2 tablespoons olive oil [ IND ]
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 large potato, peeled and diced
• 1 can (14 oz / 400 g) diced tomatoes
• 6 cups vegetable broth [ IND ]
• 1 teaspoon dried oregano [ IND ]
• 1 teaspoon dried basil [ IND ]
• ½ teaspoon dried thyme [ IND ]
• Salt and pepper to taste [ IND ]

For the Pasta:

• 1 cup small pasta shapes (like ditalini or elbow macaroni)

Optional Add-ins:

• 1 can (15 oz / 425 g) cannellini beans, drained and rinsed
• 1 cup chopped spinach or kale
• Fresh parsley for garnish
• Freshly grated Parmesan cheese [ IND ] for serving (optional)

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Step-by-Step Preparation

Step 1: Sauté the Vegetables

• In a large soup pot, heat the olive oil over medium heat. Add onion, carrots, and celery. Cook for 5–6 minutes until softened. Stir in the garlic and cook for another minute until fragrant.

Step 2: Add the Main Vegetables

• Toss in zucchini, green beans, and potatoes. Sauté for 3–4 minutes, allowing the flavors to combine.

Step 3: Build the Broth

• Add diced tomatoes (with their juice), vegetable broth, oregano, basil, thyme, salt, and pepper. Stir well, bring to a boil, then reduce heat to a simmer. Let it cook for about 20–25 minutes, until the vegetables are tender.

Step 4: Cook the Pasta

• In a separate pot, cook pasta according to package instructions until just al dente. Drain and set aside. (Tip: Cooking pasta separately prevents it from soaking up too much broth.)

Step 5: Add Beans & Greens

• Stir in cannellini beans and spinach/kale. Cook for another 5 minutes until the greens wilt.

Step 6: Combine & Serve

• Add the cooked pasta to the soup just before serving. Adjust seasoning with more salt and pepper if needed.

Step 7: Garnish & Enjoy

• Serve hot, garnished with fresh parsley and Parmesan cheese if desired. Pair with crusty bread for the ultimate comfort meal.

Pro Tips for Perfect Minestrone

• Season in Layers: Add salt gradually during cooking to enhance flavors without overpowering the dish.
• Make it Gluten-Free: Swap regular pasta for gluten-free pasta or rice.
• Batch Cooking: This soup freezes well—just keep pasta separate until reheating.

Nutrition Benefits

Minestrone soup is loaded with fiber, vitamins, and antioxidants from fresh vegetables. Beans add plant-based protein, while pasta provides satisfying energy, making it a balanced and hearty meal.

Notes:

• These values are approximate and can vary based on the exact brands and quantities used.
• Using homemade low-fat paneer, minimal oil, and fresh tomatoes can further reduce calories and fat.

Also Try: Athletic Greens Smoothie | Vegetable Soup

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