Minestrone Soup is a classic Italian recipe that many are familiar with and it is guaranteed to warm up any hungry tummy. Often served as a side dish and frequently as a main dish also, this is one of the most popular and widely consumed traditional vegetable soup across the world. One such warm soup recipe that is both flavorful and healthy is Minestrone Soup, studded with healthy greens, beans, and pasta. Whether you want a hot, healthy meal perfect for a cold weather day or a simple and appealing dish for any other time, Minestrone Soup is ideal.
Origins of Minestrone Soup
Minestrone Soup is another delicacy that originates from the Italian land and has been around for centuries. The very name minestrone derives from the Italian word ‘minestra’ meaning soup Minestrone originally contained fresh vegetables in season wherever it was prepared and as such offered a use for nearly any fresh vegetable that stood a chance of spoiling quickly.
Looking at Minestrone Soup has undergone diverse changes over the years, and the different regions of Italy have incorporated different aspects in their preparation. Despite these variations, the core of Minestrone Soup remains the same: a generous portion of mashed vegetables and beans, occasionally enriched with pasta or rice, slowly boiled in a rich broth.
Nutritional Benefits of Minestrone Soup
One of the highlights of the Minestrone Soup recipe is that it has a reduced calorie density. One serving has a rich vitamin and mineral content Coupled with fiber-rich beans and vegetables, the nutritional value of veggies. Its ingredients such as vegetables contain vitamin A, vitamin C, and potassium, and beans which contain good protein and fiber. The combination of all ingredients makes Minestrone Soup not only hearty but also nutritious and good for the intestines and the whole body. Besides, vegetable broth is used as a stock and therefore the soup has less fat content and calorie content in the recipe making the soup ideal for a diet.
Key Ingredients in Minestrone Soup
Minestrone Soup is one of the simplest dishes which can include any vegetables in it but there are some components that are used in most of the recipes of Minestrone Soup. These include:
- Olive Oil: To fry the vegetables so that that is flavor the soup slightly in the process.
- Onions, Carrots, and Celery: These three vegetables are referred to as the ‘courtesy trinity’ of Italian cooking as they are central to soup preparation.
- Garlic: I used it to enhance the aroma and richness of flavors I prepare in my kitchen.
- Zucchini and Yellow Squash: The consequent action is to provide texture and additional nutrients to the food.
- Diced Tomatoes: Add at least ⅛ teaspoon of additional salt, a tablespoon of honey, and a spoonful of rice vinegar.
- Beans: Commonly navy beans and cannellini beans are used as they enhance the protein and fiber content of the dish.
- Vegetable Broth: This ingredient connects all the components into a liquid base that is needed for the bread-making process.
- Pasta: Other types of pasta such as ditalini or elbow macaroni are used which makes the soup a bit richer.
- Spinach: It is added towards the end, to brighten up the collage and to provide a nutrient boost.
Making Minestrone Soup
Although Minestrone Soup is actually a simple dish, it is relatively easy to prepare as outlined below. First, warm olive oil in a large saucepan and cook all the onions, carrots, and celery in the oil until they become tender to the touch. Stir in the minced garlic and two types of squash- zucchini and yellow squash- when it has a few minutes left before being done. Then, add the dice tomatoes and the beans to the pot, and mix the vegetable broth together with a cup of water. Sprinkle some dried oregano, dried basil, dried thyme, salt, and black pepper over it.
Simmer the mixture – that is, cook it on high heat until it boils and then, lower the heat to keep it gradually bubbling. Finally, after boiling for 20 minutes with the lid on, add the pasta to the sauce and simmer until it becomes tender. Last but not least, steep the frozen spinach and let it cook until it has softened. Enjoy your Minestrone Soup? Serve hot accompanied with grated Parmesan cheese sprinkled on top, and fresh parsley if preferred.
Enjoying Minestrone Soup
Fortunately for the minestrone soup lovers out there, it is most certainly not limited to being boring and can actually be eaten in multiple ways. Taste it as a most important meal paired with garlic toast or a simple starter before a big dinner. It is also flexible when it comes to meal preparation because what is leftover can be kept in the refrigerator for the next few days or a week and then be reheated in an hour.
It is great to prepare this soup when you want to cook something hearty for dinner and eat on the next day at work or when you want to fill yourself up on a cold evening with warm soup that also provides plenty of vitamins.
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Healthy Minestrone Soup Recipe: Packed with Vegetables and Beans
Description
Minestrone soup is an Italian soup with an interesting taste frequently using vegetables; it can be very thick or more like a juice depending on one’s wish. This is a very nutritious and quite satiating dish made up of beans, vegetables, and pasta which makes this a perfect meal on its own. This is actually a very easy dish that you can prepare and you may even substitute other vegetables that are available.
Ingredients
Optional Ingredients:
Instructions
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Prepare Ingredients:
- Gather all your ingredients and chop the vegetables. This will make the cooking process smoother.
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Heat Olive Oil:
- In a large pot, heat 2 tablespoons of olive oil over medium heat.
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Sauté Vegetables:
- Add the diced onion, carrots, and celery to the pot. Cook for about 5 minutes until the vegetables begin to soften.
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Add Garlic:
- Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
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Add Zucchini and Squash:
- Add the diced zucchini and yellow squash to the pot. Stir and cook for another 5 minutes.
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Add Tomatoes and Beans:
- Pour in the can of diced tomatoes (with their juice), kidney beans, and cannellini beans. Stir to combine.
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Pour in Broth and Water:
- Add 4 cups of vegetable broth and 1 cup of water. Stir the mixture.
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Season the Soup:
- Add 1 teaspoon of dried oregano, 1 teaspoon of dried basil, 1/2 teaspoon of dried thyme, and salt and pepper to taste. Stir well.
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Bring to a Boil:
- Increase the heat and bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer for about 20 minutes.
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Add Pasta:
- Add 1 cup of small pasta to the pot. Stir and cook for another 10 minutes, or until the pasta is tender.
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Add Spinach:
- Stir in 2 cups of fresh chopped spinach. Cook for an additional 2-3 minutes until the spinach is wilted.
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Adjust Seasoning:
- Taste the soup and adjust the seasoning with more salt and pepper if needed.
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Serve:
- Ladle the Minestrone Soup into bowls. Top with grated Parmesan cheese and fresh parsley if desired.
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Enjoy:
- Serve hot and enjoy your delicious and healthy Minestrone Soup!
Servings 5
- Amount Per Serving
- Calories 190kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 1g5%
- Cholesterol 2mg1%
- Sodium 951mg40%
- Potassium 959mg28%
- Total Carbohydrate 25g9%
- Dietary Fiber 8g32%
- Sugars 11g
- Protein 8g16%
- Vitamin C 30 mg
- Calcium 116 mg
- Iron 3 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Add a squeeze of lemon juice for extra freshness
- Top with extra Parmesan cheese and parsley for garnish
