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:

2 tablespoons extra-version olive oil
1 large peeled and chopped carrot
1 small peeled and minced onion
1 large 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
½ teaspoon Italian seasoning
1 15-ounce can diced tomatoes
6 cups vegetable broth
1 teaspoon fine sea salt
1 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 chopped fresh spinach

Instructions:

  1. In the large stockpot, heat the oil 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 for 5 minutes.
  4. Add the tomatoes, broth, salt, pepper, and pepper flakes and stir to combine.
  5. Bring the soup to a boil, reduce the heat to a simmer, and cook for 20 minutes.
  6. Add the chickpeas, beans, pasta, and spinach.
  7. Cook for 8 minutes until the pasta is al dente and the spinach is tender.

STEP THREE – Finish the Soup

Ingredients:

2 tablespoons fresh lemon juice
4 tablespoons grated parmesan cheese

Instructions:

  1. Remove the stockpot from the heat and take out the bay leaf.
  2. Stir in the lemon juice and adjust the seasoning to taste.
  3. Ladle the soup into bowls and sprinkle with the cheese.

Recommended Serving Size: 2 cups soup

Exchanges: 2 starch, 1 protein, 1 veg, 1 fat

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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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