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Minestrone Soup

A rich, hearty soup made with fresh vegetables, beans, and just a few spices.

  • Author: The Real Food Dietitians
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins
  • Yield: Serves 6 1x
  • Category: Soups & Stews

Ingredients

  • 2 Tbsp. olive oil or avocado oil
  • ½ large onion, diced
  • 7 cloves garlic, peeled and minced
  • 1 large celery rib, diced
  • 1 medium carrot, peeled and diced
  • 4 oz. mushrooms, sliced
  • 1 tsp. dried oregano (such as Simply Organic
  • 1 tsp. dried basil (such as Simply Organic
  • ½ tsp. salt + more to taste
  • ¼ tsp. black pepper + more to taste
  • 1 small zucchini, diced
  • 1 (28-ounce) can crushed tomatoes (such as Muir Glen)
  • 3 cups water
  • 1 (14-ounce) can red kidney beans, drained and rinsed (such as Eden Organic or Westbrae Naturals)
  • 1 cup (about 4 ounces) dried gluten-free pasta of choice, cooked al dente
  • ¼ cup fresh parsley, chopped (optional)
  • Freshly grated parmesan cheese (optional)

Instructions

  1. Heat olive oil in a large saucepan or Dutch oven over medium heat. Add onion and sauté for 5 minutes. Add garlic and cook an additional 30 seconds.
  2. Add celery, carrot, mushrooms, oregano, basil and salt and pepper.
  3. Reduce heat to low. Cover with a lid and cook 10 minutes, stirring occasionally.
  4. Add zucchini, crushed tomatoes, water, and beans. Increase heat to medium-low. Cover and simmer an additional 15 minutes or until carrots and celery are tender.
  5. While the soup is simmering, bring a pot of water to a boil. When water boils, add pasta and cook according to directions until pasta is al dente. Drain pasta and set aside until ready to add to soup.*
  6. Remove from heat, stir in chopped parsley. Taste and season with additional salt and pepper as needed. Stir cooked pasta into hot soup and allow to stand for a few minutes before serving.
  7. Serve with grated parmesan, if desired.

*For best results, stir cooked pasta into soup just before serving rather than adding it to the pot of soup to prevent pasta from becoming mushy. 

Notes

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Nutrition

  • Serving Size: 1/6 recipe
  • Calories: 230
  • Sugar: 2g
  • Sodium: 207mg
  • Fat: 5g
  • Carbohydrates: 37g
  • Fiber: 12g
  • Protein: 11g