How to Make Beneficial and Delicious Minestrone Soup
As tasty as it is beneficial, learn how to make this delicious soup that is attributed to longevity!
A steaming bowl of Italian Minestrone Soup coming right up!
Honestly, I could eat soup all the days of my life. But this one, this Minestrone, is vitamin and fiber packed – quick to make up and keep in the fridge for busy days in the garden. The kids love this vegetable soup because I cut everything up to be spoon-sized.
I love this recipe because I know it’s the soup eaten daily by some of the longest-living folks in Spain and Italy. My host mom in Barcelona taught me this recipe and I’ve been able to adapt it to what we grow/ have available here.
Why you’ll love this Blue Zone Recipe
Minestrone Soup is not only a hearty Italian soup, it’s also a “Blue Zone” recipe. The term “Blue Zone” was coined to represent an area of the world where people not only live longer but also have a higher quality of life. This longevity is attributed to the way they stay active, hold their cultural values close, and prioritize their friends and family. As you can guess, a large part of this is also because of their diet.
Minestrone Soup originated in Italy and is a main part of the diet of those living in Sardinia, Italy, which was the first blue zone to ever be recognized. We have been able to modify this recipe a little to what we have on hand in our own garden – it’s nice to know we are in good company with those around the world when we enjoy this soup! And anything that is related to a higher quality of life – I’ll take it!
Check out their website here for more information!
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How to make Hearty Minestrone Soup
Materials
Dutch Oven Pot
Ingredients
1⁄2 cup dried peeled cannellini beans
1⁄2 cup dried navy beans
1⁄3 cup dried chickpeas
7 tablespoons extra-virgin olive oil
1 medium yellow or white onion, chopped (about 1 cup)
2 medium carrots, peeled and chopped (about 2⁄3 cup)
2 medium celery stalks, chopped (about 1⁄2 cup)
1 (28-ounce) can crushed tomatoes (about 31⁄2 cups) I love San Marzano- they’re from Italy and I can find them in my local grocery.
2 teaspoons minced garlic
2 tablespoons of tomato paste
3 medium yellow potatoes, peeled and diced (about 11⁄2 cups)
1⁄4 cup loosely packed fresh Italian flat-leaf parsley leaves, chopped 2 tablespoons
chopped fresh basil leaves
2⁄3 cup of any pasta or couscous
1⁄2 teaspoon salt
1⁄2 teaspoon freshly ground black pepper
Handful of chopped kale or spinach
Grated cheese of choice
Seasonal Vegetables (seasonally, we would also add green beans, zucchini, squash… you get the idea)
Steps
Soak beans for up to 16 hours and rinse. (You could also use canned beans for a quicker recipe)
Add olive oil to Dutch oven pot, add garlic until fragrant, add mirepoix (onions, carrots & celery) cook until softened. Then add all other chopped veggies.
Fill pot with water until it covers almost the veggies by 1” or so (6-8 cups of water).
Simmer until veggies are tender, add pasta until cooked.
Finish off with a handful of chopped kale or spinach and a drizzle of olive oil and grated cheese. I love making a couple loaves of my crusty French bread along side too!
Printable Recipe Card
Minestrone Soup
Equipment
- Dutch oven pot
Ingredients
- 1/2 cup dried Peeled Cannellini Beans
- 1/2 cup dried Navy Beans
- 1/3 cup dried Chickpeas
- 7 tbsp Extra Virgin Olive Oil
- 1 medium Yellow or White Onion chopped (about 1 cup)
- 2 medium Carrots peeled and chopped (about 2/3 cup)
- 2 medium Celery Stalks chopped (about 1/2 cup)
- 2 tsp minced Garlic
- 1 can (28 oz) crushed Tomatoes (about 31/2 cups)
- 2 tbsp Tomato Paste
- 3 medium Yellow Potatoes peeled and diced (about 11/2 cups)
- 1/4 cup loosely packed fresh Italian flat-leaf Parsley Leaves chopped (2 tablespoons)
- Chopped Fresh Basil Leaves
- 2/3 cup Pasta or Couscous any of your choice
- 1/2 tsp Salt
- 1/2 tsp freshly ground Black Pepper
- handful chopped Kale or Spinach
- Grated Cheese of your choice
- Seasonal options: green beans, zucchini, squash
Instructions
- Soak Beans for up to 16 hours and rinse (you can also use canned beans for a quicker recipe)
- Add olive oil to Dutch oven pot
- Add garlic until fragrant
- Then add onions, celery, and carrots and cook until softened
- Add all other chopped veggies
- Fill pot with water until it covers almost all of the veggies by 1" or so (6-8 cups)
- Simmer until veggies are tender, add pasta until cooked
- Finish off with a handful of chopped kale or spinach along with a drizzle of olive oil and grated cheese. + I love making a couple loaves of my crusty French bread along side too!
Questions People are asking about this Italian Soup!
Smaller pasta is the way to go – it adds texture but doesn’t overpower the soup. Ditalini and their small cylinders are a popular choice for Minestrone. You can also add in bowtie (farfalle), elbow, or shells.
This is definitely a catch-all type of recipe! We alter the ingredients in our soup to what we are craving and what we have on hand, so feel free to do the same. Some recipes add meat, some nix the pasta, it’s really up to you and how much or how little you want to pack into this soup!
Yes! Instant Pot Minestrone Soup is completely possible. If you are cooking in the instant pot, saute the veggies first and follow your recipe to know when to add the pasta, beans, and kale/spinach into the soup!
Pin this for later!
Other Soup Recipes:
Family Favorite Green Bean Soup
Delicious Addition to Soup: Herb Dumplings
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This post may contain affiliate links from a paid sponsor, Amazon or other program. When you use these links to make a purchase I earn a small commission at no extra cost to you. This allows me to continue creating the content that you love. The content in this article is created for information only and based on my research and/or opinion.
Emily T.
DAILY INSPIRATION ON THE GRAM @hearty.sol
it's hip to be square!
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