There’s something incredibly comforting about a warm bowl of Healthy Minestrone Soup. Packed with vibrant vegetables and hearty grains, this soup is not only nutritious but also bursting with flavor. It’s perfect for those chilly evenings when you crave something wholesome and satisfying. This recipe embraces the essence of traditional minestrone while keeping it light and healthy. Let’s dive into why this recipe stands out and how you can make it at home.
Why This Recipe Is Reliable
This Healthy Minestrone Soup recipe is deeply reliable for several reasons. First, it incorporates a variety of fresh vegetables, making it a nutrient powerhouse. The use of quinoa adds protein and fiber, enhancing its heartiness. Additionally, this recipe allows for flexibility; you can easily swap out vegetables based on what you have on hand or what’s in season. Lastly, the rich flavors from herbs and spices, combined with fire-roasted tomatoes, provide a depth that makes this soup unforgettable.
What Goes In
To make this delicious and hearty Healthy Minestrone Soup, you will need the following ingredients:
- 3 tablespoons olive oil, plus 1 tablespoon to finish
- 1 cup diced carrots (about 2 large carrots)
- 1 cup diced yellow onion (about 1 small onion)
- 1 cup diced celery (about 3 celery stalks)
- 1 heaping tablespoon minced garlic (about 4 cloves)
- 1/4 cup tomato paste
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 teaspoon Italian seasoning
- 2 (14.5-ounce) cans fire-roasted diced tomatoes, preferably San Marzano or Muir Glen
- 6 cups vegetable stock, such as Swanson
- 2 bay leaves
- 3/4 cup tri-colored quinoa
- 1 (15-ounce) can Great Northern white beans, drained and rinsed
- 1 cup frozen corn
- 1/2 cup frozen peas
- 1/2 cup diced zucchini
- 2 cups coarsely chopped baby spinach
- 1 lemon
- 1 tablespoon fresh parsley (optional)
- Parmesan cheese (optional)
What’s in the Gear List
To prepare this Healthy Minestrone Soup, you will need the following kitchen gear:
- Large pot: for sautéing and simmering the soup.
- Cutting board: to chop your vegetables with ease.
- Sharp knife: for precise chopping of ingredients.
- Measuring cups and spoons: to accurately measure your ingredients.
- Wooden spoon: perfect for stirring your soup while it cooks.
Make Healthy Minestrone Soup: A Simple Method
Follow these straightforward steps to create a delicious pot of Healthy Minestrone Soup:
Step 1: Sauté the Aromatics
In a large pot, heat 3 tablespoons of olive oil over medium heat. Add the diced onions, carrots, and celery. Cook for about 5-7 minutes until the vegetables are tender and the onions are translucent. Stir in the minced garlic and cook for another minute until fragrant.
Step 2: Add the Tomato Base
Stir in the tomato paste, dried thyme, oregano, salt, pepper, and Italian seasoning. Cook for 2-3 minutes, allowing the spices to bloom and coat the vegetables.
Step 3: Pour in the Tomatoes and Stock
Add the fire-roasted diced tomatoes, vegetable stock, and bay leaves to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes.
Step 4: Incorporate the Grains and Beans
Add the tri-colored quinoa, Great Northern beans, frozen corn, and frozen peas. Stir well and let the soup simmer for an additional 15-20 minutes, or until the quinoa is cooked through and tender.
Step 5: Finish with Greens
Remove the bay leaves and stir in the chopped baby spinach. Cook for another 2-3 minutes until the spinach is wilted. Squeeze in the juice of one lemon for brightness and flavor.
Step 6: Serve and Garnish
Ladle the soup into bowls and drizzle with the remaining tablespoon of olive oil. If desired, sprinkle with fresh parsley and grated Parmesan cheese before serving.
Seasonal Ingredient Swaps
Minestrone is incredibly versatile! Here are some seasonal swaps you can consider:
- Spring: Swap in asparagus and fresh peas for the frozen variety.
- Summer: Use fresh zucchini and bell peppers for a vibrant touch.
- Fall: Add diced butternut squash or sweet potatoes for a sweet flavor.
- Winter: Incorporate root vegetables like parsnips or turnips for heartiness.
Testing Timeline
To ensure your Healthy Minestrone Soup is perfectly cooked:
- Prep time: 15 minutes
- Cooking time: 30-40 minutes
- Total time: About 55-60 minutes
Save for Later: Storage Tips
If you have leftovers (which is likely because this soup is so filling!), here’s how to store it:
- Refrigerate: Store in an airtight container for up to 5 days.
- Freeze: Allow the soup to cool completely before transferring to freezer-safe containers. It can last for up to 3 months. Thaw in the refrigerator overnight before reheating.
Your Questions, Answered
Can I use different beans in this recipe?
Absolutely! While Great Northern beans work well, you can use kidney beans, chickpeas, or black beans according to your preference.
Is there a way to make this soup spicier?
For a kick, add red pepper flakes during the sautéing stage or toss in some chopped jalapeños.
Can I make this soup in a slow cooker?
Yes! Sauté the vegetables first, then add all ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
What can I serve with this Healthy Minestrone Soup?
This soup pairs wonderfully with crusty bread or a side salad. For a complete meal, try it with Creamy Tomato Basil Tortellini Soup With Garlic Bread Croutons.
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The Takeaway
Healthy Minestrone Soup is more than just a meal; it’s an experience filled with vibrant flavors and nourishing ingredients. The best part? It’s adaptable, allowing you to play with seasonal produce and make it your own. A bowl of this soup is sure to warm your heart and satisfy your hunger, making it a perfect addition to your weekly meal prep. Enjoy each spoonful knowing you’re nourishing your body with wholesome ingredients.
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Healthy Minestrone Soup
Ingredients
Equipment
Method
- In a large pot, heat 3 tablespoons of olive oil over medium heat. Add the diced onions, carrots, and celery. Cook for about 5-7 minutes until the vegetables are tender and the onions are translucent. Stir in the minced garlic and cook for another minute until fragrant.
- Stir in the tomato paste, dried thyme, oregano, salt, pepper, and Italian seasoning. Cook for 2-3 minutes, allowing the spices to bloom and coat the vegetables.
- Add the fire-roasted diced tomatoes, vegetable stock, and bay leaves to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes.
- Add the tri-colored quinoa, Great Northern beans, frozen corn, and frozen peas. Stir well and let the soup simmer for an additional 15-20 minutes, or until the quinoa is cooked through and tender.
- Remove the bay leaves and stir in the chopped baby spinach. Cook for another 2-3 minutes until the spinach is wilted. Squeeze in the juice of one lemon for brightness and flavor.
- Ladle the soup into bowls and drizzle with the remaining tablespoon of olive oil. If desired, sprinkle with fresh parsley and grated Parmesan cheese before serving.
Notes
- This soup can be made in a slow cooker; sauté the vegetables first, then add all ingredients and cook on low for 6-8 hours.
- Feel free to swap in seasonal vegetables to keep it fresh and exciting!
- Leftovers can be stored in an airtight container for up to 5 days in the refrigerator.
