Minestrone Soup

Originating in Italy and literally meaning “big soup,” minestrone combines vegetables, pasta, olive oil, and parmesan cheese into a nutritious and tasty meal. The versatility of the dish lets you easily adjust the ingredients to your preferred taste.

STEP ONE – Preparations

  1. Get out a large stockpot.

STEP TWO – Make the Soup

Ingredients:

1 tablespoon unsalted butter
1 tablespoon extra-version olive oil
1 peeled and chopped carrot
1 small minced onion
1 chopped celery stalk
2 tablespoons tomato paste
1 ½ cups chopped vegetables (potatoes, green beans, corn, and/or peas)
1 tablespoon minced garlic
1 bay leaf
1 teaspoon Italian seasoning
1 15-ounce can diced tomatoes
6 cups vegetable broth
½ teaspoon fine sea salt
½ teaspoon ground pepper
½ teaspoon red pepper flakes
½ cup drained and rinsed chickpeas
½ cup drained and rinsed kidney beans
½ cup small shell or elbow pasta
1 cup fresh chopped spinach

Instructions:

  1. In the large stockpot, heat the oil and butter over medium heat.
  2. Add the carrot, onion, celery, and tomato paste with a shake of salt and cook for 10 minutes, stirring occasionally.
  3. Add the vegetables, garlic, bay leaf, and Italian seasoning and cook and stir for 5 minutes.
  4. Add the tomatoes, broth, salt, pepper, and pepper flakes.
  5. Bring the soup to a boil, reduce the heat to a simmer, and cook for 20 minutes.
  6. Add the chickpeas, kidney beans, pasta, and spinach to the soup.
  7. Cook for 10 minutes until the pasta is al dente and the spinach is tender.

STEP THREE – Finish the Soup

Ingredients:

2 tablespoons fresh lemon juice
Salt and pepper
Grated parmesan cheese

Instructions:

  1. Remove the stockpot from the heat and take out the bay leaf.
  2. Stir in the lemon juice and season with salt and pepper to taste.
  3. Ladle the soup into bowls and top with grated parmesan cheese.

Recommended Serving Size: 2 cups

Exchanges: 2 starch, 1 protein, 1 veg

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

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