Description
A nourishing, Blue Zones-inspired minestrone loaded with cannellini beans, chickpeas, vegetables, and whole wheat pasta.
Ingredients
Scale
- 1 1/2 tbsp olive oil
- 2 medium onions (finely diced)
- 3 celery stalks (finely diced)
- 2 carrots (chopped into small pieces)
- 2 medium potatoes (chopped into small pieces)
- 6 garlic cloves (minced)
- 2 tsp dried oregano
- 1/2 tsp chili flakes
- 3 tbsp tomato paste
- 1 1/2 cups cooked cannellini beans
- 1 1/2 cups cooked chickpeas
- 1 can diced tomatoes (14 oz / 400 g)
- 5 cups low-sodium vegetable stock
- 3 oz whole wheat small pasta
- 1/4 cup nutritional yeast
- 1/2 cup basil
- 3 cups baby spinach (roughly chopped)
- sea salt flakes (to taste)
- freshly ground pepper (to taste)
Instructions
- Heat a large pot over medium heat. Add the olive oil and onions, then cook for about 10 minutes, until slightly translucent.
- Add the celery, carrots, potatoes, garlic, oregano, chili flakes, a pinch of salt, and pepper. Mix well, then cook for about 10 minutes, stirring occasionally.
- Add the tomato paste, cannellini beans, chickpeas, diced tomatoes, and vegetable stock, then mix well. Cover and simmer for at least 30 minutes.
- Add the pasta and nutritional yeast, then cook uncovered for a further 10 minutes, or until the pasta is tender.
- Turn off the heat and add the basil and spinach. Stir until just wilted. Adjust salt and pepper to taste, then serve.
Notes
- Use any small whole wheat pasta for this recipe.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 cup
- Calories: 495
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 87 g
- Fiber: 24 g
- Protein: 24 g
- Cholesterol: 0 mg
Keywords: Longevity Minestrone, minestrone soup, plant-based soup, Blue Zones, healthy soup