This Italian Minestrone Soup is a hearty vegetable soup that you can make in 30 minutes or less and enjoy as a meal.
For me, a good soup is like a cozy warm blanket of childhood memories, Something that soothes the soul as much as the body during our chilly winter days and nights. I grew up in Winnipeg and soups were a staple in how home in the winter. And so economical too.
I think about the countless times my siblings and I would come home to a bowl of soup after tobogganing, skating or a good snow fight. Though, my mom didn’t use fresh herbs or spices like in this soup. So reaching for salt and pepper were our go-to’s for making a bland soup taste better. That and a lot of soda crackers broken up and added on top—yum yum!
Now as an adult, nutritionist and foodie, enjoying the variety of seasonings and herbs to bring out the flavours—adds to the richness of these memories. Especially, if made and shared with friends and my own family.
Seasonal eating
Many of our closest friends are Italian and when we get together for a meal the food is always amazing. The spices and herbs that are used most are Italian parsley (flat leaf), fresh basil, thyme, rosemary, garlic and oregano. And they love their vegetables in season.
Every fall they get together with their families and continue to pass down the tradition of jarring tomatoes, peppers etc…to enjoy throughout the winter. Eating seasonal is higher in nutrition, saves money and tastes better. Not to mention it’s better for the environment and healthier.
When it comes to making this Italian Soup, using tomatoes that were harvested and jarred yourself would be ideal. Otherwise, find a company that does focus on selling tomatoes that were organically sourced and jarred shortly after being picked to maintain it’s freshness. Eden’s brand is one I like to use during the winter.
And, honestly, this soup can be made with whatever winter veggies, beans and pasta you have on hand. Which makes it a great soup to do when you want to clean out your fridge and pantry to reduce food waste.
Just don’t scrimp on the flavour!
What makes this soup a hearty meal
It contains white beans which are a good source of plant based protein and fibre. And it has at least 3 veggies servings plus whole grain pasta that provide nutrient dense carbohydrates.
For healthy fats and more flavour, drizzle a little extra-virgin olive oil. And serve it with a a slice of nice rustic crusty sourdough bread for dipping and you have a nice hearty Italian Minestrone Soup you can enjoy as a meal.
Tip for cooking brown rice pasta
I like to use brown rice elbow pasta and as long as you do not overcook it–it makes a nice alternative and it’s gluten-free which is nice for those who are gluten sensitive.
Need more ideas
Kidney beans would go really nice with this soup and is more commonly used in traditional minestrone soup.
Zucchini would make a nice addition and so would peppers. I kept it simple but feel free to play with the veggies and personalize it.
Top with freshly chopped Italian parsley or basil.
Freshly ground parmesan or nutritional yeast for a vegan alternative that gives it a nice cheese flavouring.
Enjoy the Italian Minestrone Soup!
Italian Minestrone Soup
Equipment
- 1 Medium Stainless Steel pot
- 1 cutting board
- 1 Measuring cups
- 1 measuring spoons
- 1 Can opener
- 1 Colander
Ingredients
- 1 tsp Avocado oil
- 1 Yellow Onion finely chopped
- 2 Celery finely chopped
- 1 Carrot peeled, chopped
- 4 Garlic cloves, minced
- ½ cup Green Peas fresh or frozen
- 1 tbsp Italian Seasoning or several springs of fresh thyme and rosemary and remove after cooking
- 1 tsp Sea Salt
- ¼ cup Tomato Paste
- 28 oz Tomato canned, fire-roasted diced
- 4 cups Low-Sodium Vegetable broth
- 14 oz White beans canned, rinsed or kidney beans
- 1/2 cup Brown rice pasta
Instructions
- Heat the pot over medium heat first before adding the oil.
- Once pot is hot add the oil and heat until just before the smoking point. Twirl pot to spread oil evenly around the pot.
- Add the onion with a dash of sea salt to help the onion sweat and cook for 3 to 5 minutes or until transparent. Stirring occasionally to prevent the onion from burning.
- Add the celery, carrot, garlic, Italian seasoning, and salt and stir to combine. Stirring, cook for 2 to 3 minutes more.
- Stir in the tomato paste and continue to cook for another minute.
- Add the diced tomatoes, vegetable broth, and beans and stir until combined. Bring to a gentle boil and then simmer for 20 minutes or until the vegetables are tender.
- Add the green peas towards the end of cooking. Approximately last few minutes if you like them just heated and not mushy.
- Season with additional salt if needed.
- Meanwhile, cook the pasta according to package directions. But do a test taste after 6-7 minutes to check if ready--you do not want to overcook brown rice pasta. Drain, rinse well, and set aside.
- To serve, divide the soup between bowls and stir in the cooked pasta. Enjoy!
Notes
- Freshly shredded parmesan cheese would make a nice addition or a little nutritional yeast sprinkled on top if you want to keep it vegan.
- Freshly chopped Italian parsley or basil