Minestrone soup

Minestrone is a hearty Italian vegetable soup made with  small pasta and beans. Minestrone was traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens you have on hand.

 Ingredient for 4 servings:

• 1 medium onion, chopped
• 2 medium carrots, peeled and chopped
• 2 medium celery stalks, chopped
• 2 cups chopped seasonal vegetables (yellow squash, zucchini)
• 2 cups baby spinach, chopped
• 1 cup dry whole-wheat ditalini pasta or small shell pasta
• 1 ½ cups cooked white beans (tin) 
• 1 large can diced tomatoes
• 4 tbsp tomato paste
• 1 garlic clove, pressed or minced
• 2 tbsp extra-virgin olive oil
• ½ tsp dried oregano
• ½ tsp dried thyme
• 2 bay leaves
• Pinch of red pepper flakes
• Freshly ground black pepper & sea salt
• Juice of 1 fresh lemon

For garnishing– in each bowl

• 2 tbsp freshly grated Parmesan cheese

*tbsp: tablespoon    tsp: tablespoon     cup: 250ml

Method:

1. Warm 2 tablespoons of olive oil in a large pot over medium heat. 
2. Add the chopped onion & garlic until they turn translucent.
3. Add carrot, celery, the chopped seasonal vegetables, tomato paste and a pinch of salt. Cook, stirring often, until the vegetables have softened,about 7 to 10 minutes.
4. Add oregano and thyme. 
5. Pour in the diced tomatoes and their juices and water. 
6. Add the salt, bay leaves and red pepper flakes. 
7. Season generously with freshly ground black pepper.
8. Raise heat to medium-high and bring the mixture to a boil, then partially cover the pot with the lid and cook for 15 minutes
9. Then add the pasta, beans and spinach.
10. Continue simmering, uncovered, for 20 minutes or until the pasta is cooked.
11. Remove the pot from the heat, then remove the bay leaves. 
12. Stir in the lemon juice. 
13. Taste and season with more salt and pepper.
14. Garnish bowls of soup with grated Parmesan.

Dietitians Tip:  The soup packs great for lunch, and tastes even better the next day. It freezes and defrosts well, too. You can add small pieces of boiled chicken to make it a complete meal with protein, carbohydrates and vegetables.  

Nutritional Value per serving 

• Energy: 315 kcal
• Fat: 8 g
• Carbohydrate: 52 g
• Protein: 12 g

Vitamins and Minerals

• Vitamin A: 140 %
• Vitamin C: 59 %
• Folate: 20%
• Iron: 26%

*Percent Daily Values based on a 2,000 kcal diet.

Eleana Liasidou-

Clinical Dietitian -nutritionist, MSc