Healthy Minestrone Soup Recipe

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By Kristin Henry-Dallager

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Hearty & filling is the only way I do soup … and this one is a family favourite. Packed with pasta, veggies galore, and protein-filled beans, this Hearty, Healthy Minestrone Soup recipe will keep you warm and fill you up!

Minestrone Soup Freeze It

This vegetarian minestrone soup recipe is bound to delight your tastebuds, warm your insides, and fill your belly. It’s easy to make and goes great with a little bread!

How to Make Healthy Minestrone Soup

A detailed recipe with full quantities can be found in the recipe card at the bottom of this page.

Step 1: Start by prepping and measuring all your ingredients. Dice the onion and celery stalks, then grate your carrots. Next, chop your kale, green beans, and courgette (also called zucchini) into bite-sized pieces. Drain and rinse the kidney beans. Grate your 1/4 cup of Parmigiano reggiano and then measure out all other ingredients. (I like grating the carrots, but if you’d prefer to dice them with your other mirepoix ingredients then that’s fine.)

Can I Use Frozen Vegetables?

Yes! This recipe is perfect for previously frozen green beans, courgette (zucchini), carrots, onions, etc.

Step 2: It’s mirepoix time! Heat the olive oil in a dutch oven (or stock pot) over medium-high heat. Once heated, sauté the onions, celery, and carrots for 5-7 minutes. (nothing beats the smell of mirepoix….except maybe fresh, hot bread)

Step 3: Stir in the garlic paste, red pepper flakes, and fennel seeds. Cook about 1 minute (until fragrant).

Step 4: Pour the vegetable stock into your pot, then carefully add the tomatoes, tomato paste/puree, red kidney beans, Italian seasoning, and pasta. Bring this to a boil, then reduce the heat to a simmer and cook until your pasta is al dente (about 5 minutes).

Step 5: Add all the remaining vegetables (kale, green beans, courgette / zucchini). Bring back to a boil, then reduce the heat to a simmer and cook until your new vegetables are tender (about 7-8 minutes).

Step 6: Mix the 1/4 cup grated parmesan into the soup. Let simmer for 2 more minutes. Plate, top with parsley, and enjoy!

Tweaks

As usual, we’ve got a fair number of healthy, tasty tweaks for you to try….

  • Spinach: Not a kale fan? Substitute spinach for the kale. Or, you can use baby kale for a more gentle kale flavour.
  • Other Pastas: Try replacing the ditalini pasta with whole grain pasta for added fiber and a nuttier flavor. If you don’t have ditalini, small shells (or any small pasta) will suffice. There are also some tasty gluten-free options you can try.
  • Other Beans: Other protein-rich ingredients such as cannellini beans, chickpeas, or lentils to make the soup more filling and nutritious.
  • Meats: Our recipe is vegetarian, but consider using Italian sausage (mild or spicy, ground or sliced), cooked chicken (breast or thigh meat, shredded or diced), ground beef, bacon (crumbled), diced ham, ground or diced turkey meat, or cubed or sliced pancetta if you’re so inclined.
  • Top with Avocado: I get it, it sounds odd….but trust me, try adding a sliced avocado as a garnish to increase the creaminess of your soup and add a few healthy fats.
  • Seasonings: Experiment with different herbs and spices to adjust the flavor to your liking. Adding a pinch of smoked paprika or cumin is a nice place to start.

Storage

Freeze it Again?

If you used raw frozen vegetables for this dish it’s okay to freeze it one more time. That’s because, generally, you can freeze food once raw and once again cooked.

If you double this recipe and freeze it, it’s perfect for your mid-week meal. Here’s how to store it properly…

Refrigerate: Minestrone will keep for 3 to 4 days in the fridge when stored in an airtight container. Don’t forget to allow your soup to fully cool before placing it in the fridge.

Freeze: Chunky soups like this can be frozen for around three months before degrading. Picky eaters will notice a degradation of the noodles regardless of how long it was frozen.

Reheat: Defrost this soup by allowing it to thaw in the fridge overnight and then reheating it on the stovetop. Alternatively, you can place it in the microwave in a container that is ventilated and has a lid. Set the microwave on the defrost setting until it’s steaming hot.

Frozen minestrone soup is a great healthy, grab & go, mid-week lunch meal.

Healthy Minestrone Soup Recipe

0.0 from 0 votes
Course: DinnerCuisine: ItalianDifficulty: Easy
Servings

8

servings
Prep time

15

minutes
Cooking time

25

minutes
Total time

40

minutes

Hearty, healthy, vegetarian minestrone soup recipe!

Cook Mode

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Ingredients

  • 2 tbsp 2 tbsp – Olive Oil

  • 1 small 1 small – Onion (diced)

  • 2 2 – Carrots (diced)

  • 2 2 – Celery Stalks (diced)

  • 2 tsp 2 tsp – Garlic Puree or Paste (4 garlic cloves crushed)

  • 24 fl oz 3 cup – Vegetable Stock

  • 4 tbsp 4 tbsp – Tomato Puree or Paste

  • 400 g 14 oz – Chopped Tomatoes

  • 1 tbsp 1 tbsp – Italian Seasoning

  • 250 g 9 oz – Ditalini Pasta (substitute any small pasta)

  • 400 g 14 oz – Red Kidney Beans (drained and rinsed)

  • 1/2 tsp 1/2 tsp – Fennel Seeds (dried)

  • 1/2 tsp 1/2 – Red pepper Flakes (to taste)

  • 2 tbsp 2 tbsp – Parsley (shopped)

  • 180 g 3 cup – Kale (chopped)

  • 220 g 2 cup – Green Beans (chopped)

  • 1 medium 1 medium – Courgette / Zucchini (bite-sized cuts)

  • 30 g 1/4 cup – Parmigiano Reggiano (grated)

Directions

  • Prep Ingredients
    Dice onion and celery stalks. Grate the carrots. Chop kale and green beans. Slice courgette (zucchini). Rinse kidney beans. Grate Parmigiano reggiano.
  • Sauté Mirepoix
    Heat olive oil in dutch oven (or stock pot) over medium-high heat. Once heated,
    sauté onions, celery and carrots for 5-7 minutes.
  • Garlic & Fennel
    Stir in garlic paste, red pepper flakes, and fennel seeds. Cook about 1 minute (until fragrant).
  • Stock, Pasta & Beans
    Pour in vegetable stock. Add tomatoes, tomato paste/puree, red kidney beans, Italian
    seasoning, and pasta. Once boiling, reduce heat and simmer until pasta is
    al dente (about 5 minutes).
  • All Other Veg
    Add all remaining vegetables (kale, green beans, courgette / zucchini) and cook until tender (about 7-8 minutes).
  • Parmesan & Serve
    Mix in parmesan. Plate, top with parsley, and enjoy!

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