Simple Minestra (Soup)

Another recipe in the ‘back pocket’ recipe category! We love soup year-round in our home and here is a quick minestra (= Italian Vegetable Soup) recipe that is on the stove top regularly! It’s tasty and flavourful and perfect for a nice lunch, or light dinner, when you want something to warm you up and something healthy to fill you up.  It’s a great way to use up those veggies lingering in the fridge that have seen fresher days yet aren’t at the point of no return that you have to discard them in the green bin. This makes this soup recipe very versatile as you can add whatever veggies are in your fridge and no veggie goes to waste!  Make up a potful soon and enjoy!

Carrots are a wonderful source of VitA (beta carotene) – so good for our eyes. They are also a good source of several B vitamins, as well as vitamin K, potassium and lutein which is also good for eye health and is an antioxidant. Carrots are a source of fiber and are low in fat.

Fresh garlic is an antioxidant, an antibiotic and has been found to reduce inflammation. Studies have shown that allicin can help promote a healthy heart by lowering bad cholesterol and the antioxidants in garlic may help protect against dementia.

Kale, one of the most nutrient dense plant foods on the planet, is a member of the superfood group. It is an antioxidant, low in calories and is a good source of plant-based calcium, copper, manganese and potassium.  It is also a rich source of VitA (beta carotene – supports eye health), VitC, VitB6 and VitK (important for blood clotting). 

As always, when you make this recipe, I would love to see your creation so please post a photo of your Simple Minestra goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!

Prep Time: 10 minutes / Cook Time: 25 minutes / Makes: 4 - 6 servings

Ingredients

  • 2 Cloves Garlic - minced and set aside to work its nutritional magic

  • 2 Teaspoons Olive Oil

  • 3 Carrots – diced

  • 1 Celery Stalk – diced

  • 1 Medium Cooking Onion – diced

  • 1 540mL / 19 Oz. Fl. Red Kidney Beans – drained and rinsed

  • 4 Cups Veggie Bouillon – homemade or store bought – alternate: chicken broth

  • 1 Tablespoon Dried Parsley

  • 1 teaspoon Dried Thyme

  • 1 teaspoon Dill

  • ¼ teaspoon Chili Flakes

  • 1 teaspoon Dried Oregano - optional

  • 1 teaspoon Dried Basil - optional

  • A Generous Pinch of Herbed Seasoned Sea Salt or regular sea salt

  • Generous Grinds of Fresh Black Pepper

  • 1½ Cups Baby Spinach or Kale – kale is in the photos

  • 1½ Cups Cooked Brown Rice or Quinoa

How It’s Made

  • Mince the garlic and set it aside so it can work its nutritional magic.

  • In a medium-large pot, heat the olive oil over medium-high heat. When hot, add the carrots, celery and onion. Cook, stirring for 3-5 minutes, until the onions begin to soften, and add the garlic.  Cook, stirring, for 2 minutes longer.

  • Add the bouillon, the kidney beans, the spices and season with the seasoned sea salt, or regular sea salt, and a few grinds of fresh black pepper.

  •  Bring the soup to a boil and then reduce heat and allow to simmer for 20 minutes.

  • If using baby spinach, add it after the 20 minutes.  If using large leaf spinach or kale, cut away the stems and chop the leaves into smaller, bite-sized pieces and add it after the 20 minutes.

  • Serve in pretty bowls.  Sprinkle some Vegan Parm on top for extra flavour and nutrition!

 Enjoy!

appetizer, Budget Friendly, Gift giving, Healthy eating, Light Supper, Lunch, Vegan, VegetarianRenata RichardsonAntioxidant, antiinflammatory, Anti-inflammatory, Eye health, brain health, Simple Minestra, SoupComment