Minestrone with Vegetables of the Moment

Minestrone Soup_MG_4989

When I make minestrone I vary the vegetables I use depending on what I can get in the market that day.  This wonderful vegetable soup reflects the season – the vegetables of the moment that are clean and pure and that can be thrown into a large pot and simmered to perfection. I love minestrone because it’s a one pot meal that’s simple and nourishing and it can be enjoyed for a few days or until the pot is empty. I’ve used water not vegetable stock to make my soup as I find the flavours from the vegetables penetrate beautifully into the simmering broth and create a clean flavour that you will just love. I also enjoy serving it with a spoonful of pesto stirred through just before eating as this just lifts the flavour to another dimension. Enjoy x

What’s good about it:
Fennel is a wonderful vegetable for digestive support and can help with gastrointestinal disturbances such as indigestion or bloating. Carrot is great source of carotenoid antioxidants that are anti-inflammatory and help to support a healthy immune system. Beans are a good source of protein that can help to repair the body and nourish the immune system.  Beans also contain fibre that helps to delay glucose absorption keeping our blood sugar more stable as well as supporting healthy digestion and colon. Kale is rich in vitamins A, C and K and folic acid, as well as calcium, potassium, copper and iron. These nutrients are necessary for healthy bones, skin and eyes. Herbs such as  parsley are full of superfood goodness that are anti-inflammatory to the body. Parsley is rich in chemoprotective oils that can help neutralise carcinogens as well as chlorophyll that is the single most critical substance in plants that allows them to absorb light from the sun and convert that light into usable energy. Chlorophyll helps to nourish the digestive system, support detoxification and elimination and helps to alkalinise the body. Garlic and black pepper are anti-inflammatory and can stimulate digestion.

2 onions, diced
1/2  teaspoon smoked paprika
1 bulb fennel, thinly sliced
4 cloves garlic, smashed
2 sticks, celery, chopped
2 large carrots, roughly chopped
1 large bunch Tuscan black cabbage (cavolo nero / kale ), sliced
1 bunch parsley, chopped
600 ml (21 fl oz)  pureed tomato (fresh or tinned)
1 x 400 g tins cooked beans – I used borlotti beans
Sea salt + ground black pepper to taste
I litre (35 1/4 fl oz / 4 cups) water
Pesto to serve
Grated Parmesan to serve (optional)

Sauté onions, smoked paprika, fennel, garlic, celery and carrot in a little olive oil for 5 minutes in a large pot.
Wash cavolo nero and roughly chop the leaves then add them to the large pot.
Add chopped tomato, beans and water to just cover the vegetables.
Bring to the boil – cover and simmer over a low heat for 20  – 30 minutes until thick and carrots are tender.
Season with a little black pepper and sea salt and fold in the parsley.
Serve in bowls and enjoy with a spoonful of pesto and grated Parmesan.
Serves 4

Other vegetables of the moment can be added or swapped depending on availability and season.
Vegetables such as green peas, sweet corn, zucchini, capsicum, pumpkin, broccoli, leek, sweet potato can be added.

Great Serving suggestions:
Top the minestrone with chopped avocado just before serving.
Pump up the protein by adding extra beans or chopped skinless organic chicken when adding the stock.
Vary the beans you use and try black beans, cannelini beans, broad beans and edamame beans.
Add a hint of chili for a little heat.
Enjoy alone or with whole grain sourdough

Nutritional info per serve 

Protein: 12.7 g
Total fat: 6.5  g
Saturated: 0.8 g
Carbs: 21 g
Sugars: 15 g
Fibre: 16 g
Kilojoules: 828
Calories: 198

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13 Responses to “Minestrone with Vegetables of the Moment”
  1. Jess says:

    Could you blend this soup to hide all the goodness from a toddler?? :)

    • Hi Jess, that’s my trade secret with our 4 kids under 7 years. I simply blend all our veggies and our kids don’t even know there’s 5-6 different veggies in their meal every night. Having said that I do slowly introduce them so they then know it’s all about the goodness to fuel their growing bodies. At the beginning hide it until they can understand it’s REALLY good for them :-)

      We love minestrone soup and yours looks amazing Teresa. Thank you again for sharing xx Dani

  2. Ai Mie says:

    Delicious Teresa, I’m so making this for dinner tonight! Thanks for the recipe! :)

  3. AMF says:

    Hi Teresa

    Another amazing recipe. Just love your recipes and always excited when your emails arrive in the InBox!

    Instead of onions as some of the family members do not like it\agree with them – what would you suggest to supplement or simply leave out?

    Appreciate your thoughts.

  4. Pree says:

    Hi Teresa,

    I really love the smokiness of ham hock in Minestrone; would adding this make it not very healthy though??

  5. Anne-Marie says:

    As I can’t eat legumes at the moment can I leave the beans out or is there something else I can use as a substitute.

  6. Camilla says:

    SO SO SO YUMMY!!!! I LOVE YOU!!!!! Thanks!

  7. Catherine says:

    Can you use Large dark green Spinach leaves instead of Kale.

  8. Sal says:

    Have made this a couple of times and it’s delish. I replace the carrots for potatoes and use black turtle beans instead. Also add chilli and bay leaves for a little more kick. Easy and delicious recipe thank you!

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