joybauer.com / Food Cures / Food and Recipes for Health Conditions / Superfood Minestrone

<< Back

Print

RecipeSuperfood Minestrone

Nutrition Facts
Amount per Serving
  • Calories: 120
  • Protein: 6 g
  • Total Fat: 0 g
    • Unsaturated Fat: 0 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 22 g
  • Dietary Fiber: 8 g
  • Total Sugar: 5 g
    • Natural Sugar: 5 g
    • Added Sugar: 0 g
  • Sodium: 380 mg

Packed with antioxidant-rich greens and fiber-filled beans, this Italian soup is sure to satisfy your crew. It’s super simple to prepare and is simmered to perfection. The best part: you are the Michelangelo of your Minestrone masterpiece. You can customize it by tossing whatever veggies you have in the fridge or on hand in the kitchen, and swap in any type of bean you like, including chickpeas, edamame, black beans, kidney beans… the more beans the better. You can also use any type (and shape) of pasta you prefer. With a whopping nine superfoods, you can certainly feel good about ladling yourself seconds!

  • Prep time
  • Total Time
This recipe makes 12 heaping cups
Ingredients:
  • • 1 large yellow onion, diced into ½-inch pieces (2 cups)
  • • 2 medium carrots, chopped into ½ inch pieces (1 cup)
  • • 2 large celery stalks, sliced ¼-inch-thick on a diagonal (~¾ cup)
  • • 1 teaspoon kosher salt
  • • ½ teaspoon ground black pepper, plus more to taste
  • • 4 large cloves garlic, minced (or ½ to ¾ teaspoon garlic powder)
  • • 3 to 4 tablespoons tomato paste
  • • 1 can (14 ounces) no-salt-added diced tomatoes, with liquid
  • • 2 cans (15 ounces each) cannellini beans, drained and rinsed
  • • 8 cups reduced-sodium vegetable broth
  • • ½ teaspoon dried thyme
  • • ½ teaspoon dried rosemary
  • • ¼ teaspoon crushed red pepper flakes, or to taste
  • • ¼ teaspoon dried parsley
  • • 2 bay leaves, dried or fresh
  • • ¾ pound (12 ounces) green beans, ends trimmed and cut roughly into 2-inch pieces (~ 2½ cups)
  • • 4 to 5 cups chopped kale leaves
  • • 1 cup dry whole-grain pasta, such as elbows, shells or penne
  • • ½ cup torn fresh basil, optional for garnish
Preparation:

Liberally mist the bottom of a large pot or Dutch oven with nonstick oil spray and warm over medium heat. Add the onion, carrots, celery, salt and black pepper, and cook for about 5 minutes, stirring occasionally, until the vegetables start to soften. Add the garlic and tomato paste and cook for another minute, or until the garlic is fragrant.

Stir in the canned diced tomatoes (with liquid), beans, broth, thyme, rosemary, parsley, pepper flakes, and bay leaves and bring to a boil. Reduce the heat to low and simmer for 45 minutes uncovered.

While the soup is simmering, cook the pasta according to package directions (minus 1 to 2 minutes from what’s instructed for al dente, since the pasta will continue to cook once added to the soup). Drain the pasta, and rinse with cold water to stop the cooking. Set aside.

When the soup is done simmering, remove the bay leaves, and add the green beans and kale. Stir to combine and continue to simmer for a final 4 minutes, or until the green beans have slightly softened and the kale is wilted. Mix in the cooked pasta and season with salt and pepper to taste. Garnish with fresh basil right before serving.

Nutrition provided for 1 cup; adjust math accordingly for larger portions.

Try this Chicken Tortilla Soup.