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Minestrone Soup


  • Prep Time: 30 mins
  • Cook Time: 45 mins
  • Total Time: 1 hour 15 mins
  • Yield: 6-8 (makes about 12 cups) 1x

Ingredients

Scale
  • 1 medium yellow or white onion, chopped (about 2 cups)
  • ¾ cup chopped fresh fennel (or 3 ribs celery, chopped)
  • 1 tablespoon finely chopped garlic (4 or 5 medium cloves)
  • 1 teaspoon whole fennel seeds
  • ¼ to ½ teaspoon crushed red pepper flakes (optional; these are spicy)
  • 6 cups water
  • 2 cans diced tomatoes (14.5 ounces each; about 3 cups total), undrained
  • pounds white potatoes, peeled and chopped (about 4½ cups)
  • 2 medium carrots, sliced (about 1½ cups)
  • 1 can cooked red kidney beans (15 ounces; 1½ cups), drained and rinsed
  • 6 medium white or cremini mushrooms, sliced (about 2½ cups)
  • 1 medium zucchini, sliced (about 2 cups)
  • ½ cup chopped fresh basil
  • ½ cup chopped fresh parsley
  • 2 cups cooked whole-grain small-shell or elbow pasta (about 1½ cups dry)

Instructions

  1. Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onion and fresh fennel, and cook while stirring for 3 to 5 minutes, adding a little water as needed.
  2. Stir in the garlic, fennel seeds, and red pepper flakes, and cook while stirring for 1 to 2 minutes.
  3. Stir in the water, tomatoes (with liquid), potatoes, carrots, and kidney beans, and bring to a boil, uncovered. Decrease the heat to medium-low and cook for 25 minutes.
  4. Stir in the mushrooms and zucchini, and cook for 5 minutes, or until the potatoes and carrots are tender. Add the basil, parsley, and cooked pasta, and cook for 1 to 2 minutes more.

Notes

For a thicker, more tomato-y broth, add 1/2 to 1 can (6 ounces) salt-free tomato paste.

Nutrition

  • Serving Size: 1/8 recipe, 1.5 cups
  • Calories: 200
  • Sugar: 8.9g
  • Sodium: 62mg
  • Fat: 1.4g
  • Saturated Fat: 0.2g
  • Carbohydrates: 41.0g
  • Fiber: 8.2g
  • Protein: 8.6g
  • Cholesterol: 0