Contact

Magnificent Minestrone

A delicious Minestrone soup that's also nutritious, thanks to a hearty helping of chickpeas and beans.
Pulses Beans, Chickpeas
Prep Time 25 minutes
Cook Time 40 minutes
Servings 24 cup

Nutrition

Serving Size: 1 cup (250 mL) Calories: 143 Total Fat: 3.5 g Carbohydrate: 22 g Fibre: 4 g Sugars: 3 g Protein: 7 g Sodium: 215 mg Potassium: 382 mg Iron: 2 mg

Ingredients

  • 1 1/2 cups (375 mL) tubetti or pasta of choice
  • 4 Tbsp (60 mL) canola oil divided
  • 6 cloves garlic chopped
  • 1 large yellow onion chopped
  • 3 stalks celery chopped
  • 2 large carrots chopped
  • 1 Tbsp (15 mL) fresh thyme chopped
  • 1 bay leaf
  • 1 can (19 fl oz/540 mL) diced tomatoes
  • 1 can (19 fl oz/540 mL) white kidney beans drained & rinsed (yields 2 cups/500 mL cooked beans)
  • 1 can (19 fl oz/540 mL) red kidney beans drained & rinsed (yields 2 cups/500 mL cooked beans)
  • 1 can (19 fl oz/540 mL) chickpeas (yields 2 cups/500 mL cooked chickpeas) drained & rinsed
  • 1 cup (250 mL) green cabbage shredded
  • 2 medium zucchini chopped
  • 8 cups (2 L) low sodium vegetable or chicken broth
  • 1 Tbsp (15 mL) pepper

Directions

  • Cook pasta according to directions on package. Cook until al dente, drain and toss with 1-2 Tbsp (15-30 mL) oil. Set aside.
  • In a large saucepan, heat remaining oil on high. Add garlic and sauté until golden. Lower heat to medium and add onion, celery and carrots. Cook until soft, stirring often, about 10 minutes.
  • Add thyme and bay leaf and raise heat to high. Add tomatoes, beans, chickpeas, cabbage and zucchini. Add stock and bring to a boil. Lower heat and simmer for 15-20 minutes, skimming foam that forms on top.
  • Season well with pepper and remove bay leaf. Add cooked pasta and enjoy!

tips

  • You can add more pulses or switch out the pulses with ones you have in your pantry.
  • Feel free to replace the vegetables with ones you have on hand.

Love minestrone soup