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 servings

Calories 315kcal

Author Jamie Vespa MS, RD

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