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Marina Kotova - Certified Functional Health Practitioner Serving DMV: District of Columbia, Maryland, Virginia, & Surrounding Areas

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Minestrone Soup

Marina Kotova

Minestrone soup.jpg

Time

Time : 35 min

Description

This soup is great for gut health, weight loss, and stable energy levels!​

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  • High in fiber: Chickpeas, zucchini, and green beans support digestion and help control blood sugar.

  • Packed with antioxidants: Tomatoes, carrots, and celery provide vitamins A, C, and lycopene for immune support.

  • Blood sugar-friendly: No refined carbs, and the fiber helps prevent glucose spikes.

  • Low in sodium: And rich in antioxidants, and includes olive oil for healthy fats. Using no-salt-added canned goods keeps it heart-friendly.

  • Rich in plant-based protein:  Chickpeas  beans provide protein to keep you full and fiber to support gut health and blood sugar.

  • Anti-inflammatory: Garlic, leek, Italian spices , and basil have compounds that fight inflammation.

Notes: 

This soup can be refrigerated up to 3 days or frozen for up to 2 months

Ingredients

  • 1 tablespoon extra-virgin olive oil

  • 1 medium yellow onion, chopped

  • 1 large leek, chopped

  • 3 medium carrots, peeled and sliced

  • 3 medium stalks celery, sliced, leaves reserved for garnish

  • 2 tablespoons Italian  seasoning 

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • 1 cup frozen peas

  • 2 tablespoons unsalted tomato paste

  • 6 cups reduced-sodium vegetable broth ( or chicken bone broth)

  • 1 (15-ounce) can no-salt-added chickpeas ( or cannellini beans) , drained and rinsed

  • 1 (14½-ounce) can no-salt-added diced tomatoes, undrained ( or three cups fresh tomatoes, diced)

  • 1 medium zucchini, sliced into half-moons

  • 2 cups frozen green beans

  • 2 to 3 tablespoons fresh lemon juice

Directions

  1. Heat oil in a large Dutch oven over medium heat. Add onion, leek, carrots, celery, garlic, Italian seasoning , salt and pepper; cook, stirring often, until the vegetables are tender, about 8 minutes.

  2. Add tomato paste; cook, stirring constantly, until caramelized, about 1 minute.

  3. Stir in broth, chickpeas, tomatoes and zucchini; bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, undisturbed, for 20 minutes.

  4. Stir in green beans and  frozen peas, stir  and cook, until  the green beans are thoroughly heated, about 10 minutes.

  5. Stir in lemon juice. Divide the soup among 6 bowls. Top with fresh basil leaves.

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