Minestrone soup is a classic Italian dish that’s hearty, nutrient-dense, and full of flavor. It’s often made with a variety of vegetables, beans, pasta, and sometimes meat, all simmered in a savory broth. The beauty of minestrone is that it’s incredibly versatile—you can adjust the ingredients to whatever you have on hand, making it a perfect way to use up leftover vegetables and pantry staples.

Why Minestrone is Nutrient-Dense:

• Vegetables: The soup is packed with fiber, vitamins (like A, C, K), and minerals from vegetables like tomatoes, carrots, onions, spinach, and zucchini.
• Beans: Beans add a great source of plant-based protein and fiber, helping to keep you full and satisfied.
• Whole Grains: If you add pasta or grains like quinoa or farro, you’re getting additional fiber and complex carbohydrates.
• Healthy Fats: Olive oil is often used as a base, providing heart-healthy monounsaturated fats.
• Herbs and Spices: The garlic, oregano, basil, and thyme not only boost flavor but also provide antioxidant and anti-inflammatory benefits.

DIY Minestrone Soup Recipe

This recipe makes a large pot of hearty, nutrient-packed soup, perfect for a meal prep or family dinner.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 2 medium zucchini, chopped
• 1 large potato, peeled and diced (optional but adds creaminess)
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) white beans (like cannellini or great northern), drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1/2 cup small pasta (like elbow macaroni or ditalini) or small whole grains (quinoa or farro)
• 4 cups vegetable broth (or chicken broth for extra richness)
• 2 cups fresh spinach or kale, roughly chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• Salt and pepper, to taste
• 1 tablespoon fresh lemon juice (optional, but adds brightness)

Instructions:

1. Prepare the Vegetables: Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for about 3-4 minutes until softened. Add garlic and cook for another 30 seconds until fragrant.
2. Add the Root Vegetables: Stir in the carrots, celery, and potato (if using). Cook for another 5-6 minutes, allowing the vegetables to start softening and developing flavor.
3. Add Zucchini and Tomatoes: Add the zucchini and diced tomatoes (with juice) to the pot. Stir to combine, letting it cook for another 5 minutes.
4. Add the Broth and Beans: Pour in the vegetable broth, and stir in the beans. Bring the mixture to a simmer over medium-high heat. Reduce the heat to low and let it simmer gently for about 20-25 minutes, or until all the vegetables are tender.
5. Cook the Pasta: Stir in the pasta or grains and let it cook according to the package instructions, about 8-10 minutes. Stir occasionally to prevent the pasta from sticking to the bottom of the pot.
6. Add Greens and Seasonings: Add the spinach (or kale), oregano, basil, thyme, salt, and pepper. Stir to combine, and let the soup simmer for another 5-7 minutes until the greens are wilted and tender.
7. Finish with Lemon Juice: If desired, stir in the fresh lemon juice for an extra burst of flavor and brightness. Adjust the seasoning to taste.
8. Serve: Ladle the soup into bowls and serve hot. You can garnish with grated Parmesan cheese, a drizzle of olive oil, or fresh herbs like basil for extra flavor.

Tips and Variations:

• Make it Vegan: Use vegetable broth and skip the Parmesan cheese to make this soup fully plant-based.
• Protein Boost: If you want to add more protein, try adding cooked chicken or turkey sausage.
• Custom Veggies: Minestrone is highly customizable, so feel free to swap in any veggies you like—green beans, bell peppers, or peas work well.
• Thickening: For a thicker soup, you can puree part of the soup (about 2 cups) using an immersion blender and return it to the pot.
• Freezer-Friendly: This soup stores well in the fridge for up to 5 days and can be frozen for up to 3 months. If freezing, skip the pasta as it may become mushy after thawing. Cook it fresh when you reheat the soup.

Nutritional Highlights:

• Calories: Around 200-250 per serving (without added pasta).
• Protein: High in protein from the beans and optional meat.
• Fiber: A great source of fiber from the vegetables and beans, making it filling and good for digestion.
• Vitamins: Rich in vitamins A, C, and K from the mixed vegetables and greens.

Minestrone soup is the ultimate comfort food that also nourishes your body with a variety of nutrients! Enjoy experimenting with this recipe and making it your own.

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