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Nourishing Minestrone Soup

By Jamie Vespa

on Nov 21, 2021 Updated May 23, 2022

5 from 7 votes

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Nourishing Minestrone Soup is packed with fiber-rich vegetables, chickpeas, and fire-roasted tomatoes. Equal parts hearty and healthy, this easy 1-pot soup is sure to satisfy.

Why You’ll Love this Homemade Minestrone Soup:

A riff on the classic Italian minestra, this recipe is brimming with fiber-rich produce: sweet potatoes, kale carrots, and onions. Beyond it’s comforting and nourishing nature, I love this soup for its practicality. It’s convenient for make-ahead lunches, or a simple weeknight dinner alongside a salad and fresh bread.

And since all soups and stews are better the next day, leftovers are an absolute dream.

Make a big batch over the weekend and you’ve got lunch prepared for the week. In fact, it’s proven to banish the Sunday scaries while setting you up for a week of success.

And, if you still end up with leftovers, stick them in the freezer and you’re a quick reheat away from pure comfort on your next weeknight in.

The Ingredients:

I love this recipe for its wholesome ingredients and versatility. There are really no rules when it comes to minestrone soup –  use whatever veggies you have on hand, add some beans, pasta, and just let it simmer!

• Carrots + Celery + Onion: A classic trio of vegetables used as the foundation in countless soup recipes.
• Potatoes: Use sweet potato, russet, red, or Yukon gold potatoes. Alternatively, use butternut squash in the fall and winter months.
• Garlic: If you’re a garlic lover like me, the sky is the limit in terms of how much garlic you can use. I suggest at least 5 cloves.
• Pasta: I use Banza chickpea pasta shells, which add a one-two punch of fiber and protein to keep you full longer. Chickpea pasta is also naturally gluten free.
• Beans: I prefer using either chickpeas or Great Northern Beans, however kidney beans also work great.
• Kale: Another nutritional powerhouse in this healthy minestrone recipe that packs on additional vitamin A, vitamin C, and a hefty dose of vitamin K. Alternatively, you can use spinach or Swiss chard.
• Tomato Paste: To amp up the umami and bright tomato flavor, tomato paste is a MUST!
• Diced Tomatoes: I prefer using fire-roasted diced tomatoes for added depth of flavor.
• Herbs: This soup is flexible enough to use either dried or fresh herbs. If you have fresh on hand, I love using a mix of thyme and rosemary. Dried herbs like Italian seasoning and dried oregano are also great options. 
• Broth: Use homemade or store-bought vegetable broth, or chicken broth if not making the soup vegetarian.

How to Make:

Step 1: Sauté Aromatics

Heat oil in a large stock pot or Dutch oven over medium heat. Once hot, add onion, carrots, and celery; cook until softened, about 8 minutes.

Stir in garlic, tomato paste, and potatoes; cook 5 more minutes, until the tomato pasta turns brick red and garlic is aromatic.

Step 2: Add Remaining Ingredients and Simmer

Stir in vegetable broth, water, chickpeas, fire-roasted tomatoes, herbs, salt, and pepper. Increase heat to bring mixture to a simmer. Gently simmer, uncovered, for 15 minutes.

Stir in pasta, and continue simmering, uncovered, for 10 minutes, or until pasta is al dente. 

Step 3: Stir in Kale and Parmesan

Remove bare thyme sprigs. Stir in kale and sprinkle in Parmesan cheese; cook 3 more minutes, until kale is wilted.

Ladle soup into bowls and top with additional shaved Parmesan, cracked black pepper, and a drizzle of quality olive oil, if desired.

Is Minestrone Soup Healthy?

This nutrient-rich soup is packed with SIX different vegetables, plus chickpeas, and herbs. It’s wonderfully warm, comforting, and loaded with nutrients—namely vitamins A, K, and C, plus lycopene and potassium

Additionally, the chickpeas and pasta (I use Banza chickpea pasta shells) add a one-two punch of fiber and protein to keep you full longer.

If you’re looking to add extra protein to the soup, I recommend diced ham or pancetta (sauté at the start), or shredded rotisserie chicken (stir in at end).

How to Store and Reheat:

• To Store: Refrigerate leftovers in the refrigerator for up to 5 days.
• To Reheat: Rewarm leftovers in a small saucepan on the stove over medium heat until warm. Alternatively, you can nook individual portions in the microwave in 30 second increments, stopping to stir each time, until warm.
• To Freeze: Freeze minestrone soup for up to 3 months. Thaw overnight in the refrigerator before reheating.

More Healthy Soup Recipes to Try:

One Pot Curried Lentil Soup

Lemony Greek Chickpea Soup

Nourishing White Bean and Lemon Soup

If you give this minestrone soup recipe a try, snap a pic and tag #dishingouthealth on Instagram so I can see your beautiful creations. I also really appreciate readers taking the time to leave a rating and review!

Lastly, follow along on Facebook and Pinterest for the latest recipe updates.

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5 from 7 votes

Nourishing Minestrone Soup

By Jamie Vespa MS, RD

Nourishing Minestrone Soup is packed with fiber-rich vegetables, chickpeas, and fire-roasted tomatoes. Equal parts hearty and healthy, this easy 1-pot soup is sure to satisfy.

Prep Time: 15 minutes minutes

Cook Time: 45 minutes minutes

Total Time: 1 hour hour

Servings: 6 servings

Equipment

• Large Stock Pot or Dutch Oven

Ingredients  

1x2x3x

• ▢ 2 Tbsp. extra-virgin olive oil
• ▢ 1 medium yellow onion, diced
• ▢ 2 large carrots, thinly sliced
• ▢ 3/4 cup chopped celery
• ▢ 2 Tbsp. tomato paste
• ▢ 5 garlic cloves, minced
• ▢ 2 cups peeled and small cubed potato of choice (sweet potato, russet, or Yukon gold)
• ▢ 6 cups vegetable broth
• ▢ 2 cups water
• ▢ 1 (15.5-oz.) can chickpeas, rinsed and drained (sub Great Northern Beans or kidney beans)
• ▢ 1 (14.5-oz.) can fire-roasted diced tomatoes
• ▢ 8 thyme sprigs
• ▢ 2 tsp. dried oregano or Italian seasoning
• ▢ 3/4 tsp. sea salt
• ▢ 1/2 tsp. cracked black pepper
• ▢ 2 scant cups dry pasta of choice (I use Banza chickpea pasta - shells or fusilli)
• ▢ 1/2 bunch lacinato kale, stems and ribs removed, chopped (sub 2 packed cups of spinach, or Swiss chard)
• ▢ 1/3 cup grated Parmesan cheese, plus more for garnish

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Instructions 

• Heat oil in a large stock pot or Dutch oven over medium heat. Once hot, add onion, carrots, and celery; cook until softened, about 8 minutes.

  Stir in garlic, tomato paste, and potatoes; cook 3 to 5 more minutes, until the tomato paste turns brick red and garlic is aromatic.
• Stir in vegetable broth, water, chickpeas, fire-roasted tomatoes, fresh thyme sprigs, dried oregano, salt, and pepper. Increase heat to bring mixture to a simmer. Gently simmer, uncovered, for 15 minutes, until potatoes are just shy of fork tender.

  Stir in pasta, and continue simmering, uncovered, for 10 minutes, or until pasta is al dente. 
• Remove bare thyme sprigs. Stir in kale and sprinkle in Parmesan cheese; cook 3 more minutes, until kale is wilted.

  Ladle soup into bowls and top with additional shaved Parmesan, cracked black pepper, and a drizzle of quality olive oil, if desired.

Notes

• To Store: Refrigerate leftovers in the refrigerator for up to 5 days.
• To Reheat: Rewarm leftovers in a small saucepan on the stove over medium heat until warm. Alternatively, you can nook individual portions in the microwave in 30 second increments, stopping to stir each time, until warm.
• To Freeze: Freeze minestrone soup for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutrition

Serving: 2cups | Calories: 315kcal | Carbohydrates: 48g | Protein: 14g | Fat: 9g | Saturated Fat: 0.5g | Sodium: 770mg | Fiber: 10g | Sugar: 13g

I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.

If you love this recipe, please leave a star rating and review below!