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Nourishing Minestrone Soup
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Nourishing Minestrone Soup

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.
Course Soup
Cuisine Italian
Diet Gluten Free, Vegetarian
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 servings
Calories 315kcal

Equipment

  • Large Stock Pot or Dutch Oven

Ingredients

  • 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

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