Minestrone Soup

Healthy Vegan Minestrone Soup Recipe from Italy

Region / culture: Italy | Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegan diet

Introduction

Minestrone soup is a classic Italian dish that is hearty, flavorful, and perfect for a cold winter day. This vegetable-based soup is packed with nutrients and is a great way to get your daily servings of vegetables in one delicious meal.

History

Minestrone soup has been a staple in Italian cuisine for centuries. It originated in the region of Italy and was traditionally made with whatever vegetables were in season. Over time, the recipe has evolved to include a variety of vegetables, beans, and pasta, making it a versatile and satisfying dish.

Ingredients

3 cups water
0.5 cup carrot, chopped
0.5 cup celery, chopped
0.5 cup onion, chopped
2 cloves garlic, minced
1 tsp basil, crushed
1 tsp oregano, crushed
0.13 tsp pepper
1, 15 oz (425 g) can red kidney beans
1, 15 oz (425 g) can tomatoes, chopped
0.5 cup cabbage, coarsely chopped
0.5 cup zucchini, sliced
0.5 cup uncooked pasta

How to prepare

1. In a large saucepan, combine water, carrots, celery, onion, garlic, basil, oregano, and pepper.
2. Bring to a boil, then reduce the heat. Cover and simmer for 15 minutes.
3. Drain the can of kidney beans and add them, along with tomatoes, cabbage, zucchini, and pasta, to the saucepan. Return to a boil, then reduce the heat. Cover and simmer for 5 to 10 minutes, or until the pasta is tender.

Variations

Add cooked chicken or sausage for extra protein.
Use different types of beans, such as cannellini beans or chickpeas.
Add spinach or kale for extra greens.

Notes

Cook Time: 40–45 minutes
Serves: 6

Cooking Tips & Tricks

To add extra flavor to your minestrone soup, try sautéing the vegetables in olive oil before adding them to the pot.

- For a thicker soup, mash some of the beans before adding them to the pot.

- Feel free to customize the recipe by adding your favorite vegetables or protein sources, such as chicken or sausage.

Serving Suggestions

Serve the minestrone soup with a side of crusty bread or a green salad for a complete meal.

Cooking Techniques

Simmering the soup allows the flavors to meld together and develop a rich, savory taste.

- Be sure to stir the soup occasionally to prevent sticking and ensure even cooking.

Ingredient Substitutions

Use any type of pasta you have on hand, such as macaroni or penne.

- Substitute any vegetables you prefer, such as bell peppers, green beans, or spinach.

Make Ahead Tips

Minestrone soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove before serving.

Presentation Ideas

Garnish the minestrone soup with a sprinkle of Parmesan cheese and fresh herbs, such as basil or parsley, for a beautiful and flavorful presentation.

Pairing Recommendations

Minestrone soup pairs well with a light and crisp white wine, such as Pinot Grigio or Sauvignon Blanc.

Storage and Reheating Instructions

Store any leftover minestrone soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through.

Nutrition Information

Calories per serving

Calories: 150 per serving

Carbohydrates

Carbohydrates: 30g per serving

Fats

Total Fat: 1g per serving

Proteins

Protein: 7g per serving

Vitamins and minerals

Minestrone soup is rich in vitamins and minerals, including vitamin A, vitamin C, iron, and potassium.

Alergens

This recipe contains gluten from the pasta.

Summary

Minestrone soup is a nutritious and delicious meal that is low in fat and calories, but high in fiber, vitamins, and minerals.

Summary

Minestrone soup is a delicious and nutritious dish that is perfect for a cozy night in. Packed with vegetables, beans, and pasta, this soup is a complete meal in one bowl. Enjoy the flavors of Italy with this classic recipe.

How did I get this recipe?

The first time I saw this recipe, I was immediately intrigued. It was a cold winter day, and I had just come back from a long walk in the snow. My fingers were frozen, and my stomach growled with hunger. As I rummaged through my old recipe box, searching for something warm and comforting to make, I came across a worn piece of paper with the title "Minestrone Soup" scrawled across the top.

I had never heard of Minestrone Soup before, but the ingredients listed sounded delicious. Fresh vegetables, beans, pasta, and a savory broth - it seemed like the perfect dish to warm me up on a day like today. I could almost taste the hearty flavors just by reading the recipe.

I had acquired this recipe from an old friend many years ago. She was a wonderful cook, always experimenting with new flavors and ingredients. Whenever I visited her, she would have a new recipe to share with me, each one more delicious than the last. This Minestrone Soup recipe was just one of the many treasures she had passed on to me.

As I gathered the ingredients and started chopping the vegetables, memories of my friend came flooding back. I remembered the way she would hum as she cooked, the way she would taste and adjust seasonings with precision, the way she would always have a smile on her face as she shared her culinary creations with others. She was truly a master in the kitchen, and I was grateful to have learned so much from her.

As the soup simmered on the stove, filling the kitchen with mouthwatering aromas, I felt a sense of contentment wash over me. Cooking has always been a form of therapy for me, a way to relax and express myself creatively. And this Minestrone Soup was no exception. It was a labor of love, a dish that required time and effort but was well worth it in the end.

When the soup was finally ready, I ladled a steaming bowlful into a ceramic bowl and took a tentative sip. The flavors exploded on my tongue - the sweetness of the tomatoes, the earthiness of the beans, the chewiness of the pasta. It was a symphony of tastes and textures, a perfect balance of savory and satisfying.

I couldn't wait to share this recipe with my family and friends. I knew they would love it as much as I did, and I couldn't wait to see their faces light up with joy as they took their first bite. Cooking has always been a way for me to connect with others, to create memories and traditions that will last a lifetime. And this Minestrone Soup was just the beginning of many more delicious meals to come.