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Janelle Carss

Minestrone Soup

This healthy Minestrone Soup is veggie and fibre packed, and happens to be deliciously plant-based! Made with whole food ingredients like, beans, vegetables, and pasta, it makes for a quick and satisfying lunch for a family, or a great option for meal prepping.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 8 servings
Course: Appetizer, Lunch, Soup
Cuisine: Italian
Calories: 150
Ingredients Method Notes

Ingredients
  

  • 2 tbsp olive oil, for sautéing (or ¼ cup water)
  • 4 cloves garlic, minced
  • 1 medium onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 3 medium yellow potatoes, diced
  • 1 medium zucchini, diced
  • 1 20 oz can diced tomatoes
  • 1 tbsp Italian seasoning (or mix of dried oregano, basil, thyme)
  • 1 15 oz can beans (chickpeas, kidney beans, cannelini beans, etc)
  • 7 to 8 cups hot water or veggie broth
  • 1½ cups small whole wheat or gluten-free pasta, uncooked (shells, ditalini, macaroni, etc.)
  • ½ tsp kosher salt
  • ½ tsp black pepper
  • 1 cup fresh herbs, chopped flat-leaf parsley, cilantro, basil, etc

Method
 

  1. Warm the oil or water in a large stockpot over medium heat, then add the garlic and onion. Cook for 3 to 4 minutes until translucent and fragrant.
  2. Add the celery, carrot, potato, zucchini, Italian seasoning, salt and pepper. Stir to combine and cook for 6 to 7 minutes, until the potatoes and carrots are softened.
  3. Add the canned tomatoes, beans, dry pasta and broth, stir to combine, then cover and bring to a boil. Once boiling, lower heat to a simmer and cook for about 10 to 13 minutes, until the pasta is al dente.
  4. Garnish with the chopped fresh herbs, serve hot and enjoy!

Notes

Macros per serving (serves 8):
  • Calories: 150
  • Carbs: 30g
  • Protein: 8g
  • Fats: 1g
*Macros are without using oil in this recipe*