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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
  • 2 celery ribs, diced
  • 2 medium carrots, peeled and diced
  • 4 oz. mushrooms, sliced
  • 1 Tbsp. dried Italian seasoning (may substitute 1 tsp. dried basil, 1 tsp. dried oregano, 1/2 tsp. dried rosemary)
  • ½ tsp. salt + more to taste
  • ¼ tsp. black pepper + more to taste
  • 1 medium zucchini, diced
  • 1 (28-ounce) can crushed tomatoes (such as Muir Glen)
  • 4 cups water or broth
  • 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

Stovetop Directions:

  1. Heat olive oil in a large saucepan or Dutch oven over medium heat. Add onion, garlic, celery, carrots, and mushrooms and sauté for 5 minutes.
  2. Add Italian seasoning, zucchini, crushed tomatoes, water (or broth), salt, pepper, and drained kidney beans. Bring soup just to a boil.
  3. Reduce heat to low to maintain a steady simmer. Place lid on the pot and cook 20-25 minutes or until carrots and celery are tender.
  4. 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.*
  5. Remove from heat, stir in chopped parsley. Taste and season with additional salt and pepper as needed.
  6. Add cooked pasta to bowls then ladle soup over pasta. Garnish with parsley and cheese, if using, before serving.

Instant Pot Directions:

  1. Select ‘Saute’ function. Add oil. When oil is hot, add onions, garlic, celery, carrots, and mushrooms. Cook, stirring occasionally, until veggies start to soften, about 5 minutes.
  2. Add Italian seasoning, zucchini, crushed tomatoes, water (or broth), salt, pepper, and drained kidney beans. Lock lid into place and flip valve to ‘sealing’ position. Cook under high pressure for 12 minutes.
  3. When cooking time is up, allow for 5-10 minutes of natural pressure release before flipping valve to ‘venting’ position to release residual steam.
  4. Add cooked pasta to bowls then ladle soup over pasta. Garnish with parsley and cheese, if using, before serving.

Notes

*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. 

Nutrition

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