Minestrone Soup

 
 
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This classic Italian vegetable soup is based off of one my mom has made for as long as I can remember.  It is easy and quick to bring together but so tasty and really hits the spot on a cold or gloomy day.  Its packed with veggies and legumes so its not only warm and comforting but super nutritious too.  The veggies ensure each bowl is loaded with vitamins, minerals and antioxidants while the legumes pack a punch of plant based protein.  Vitamin C from the tomato puree helps your body absorb iron from the beans and lentils.  This recipe makes a nice big pot of soup giving you lots of leftovers for lunch throughout the week.  For little ones who have trouble with brothy soups and keeping it on their spoon long enough to make it to their mouths, I usually mash up the soup a bit with a fork to help make it a bit thicker and easier for little eaters, while leaving some texture.  Serve with a side of garlic bread, a classic grilled cheese or a fluffy foccaccia and you’ve got a satisfying meal. 

Minestrone Soup 

(Makes 12-14 bowls) 

Ingredients:

1 tbsp vegetable oil (I used olive oil)

1 small onion, finely diced 

1 carrot, diced

1 zucchini, diced 

1 potato, diced 

¼ cup tomato purée (Passata or Crushed tomatoes) 

12 cups water or stock (vegetable stock or chicken) 

½ cup dry lentils, rinsed (I used green Eston lentils, other green or brown lentils would work well too) 

1 cup frozen peas 

1 can (15 oz.) kidney beans, drained and rinsed 

1 cup chopped frozen spinach or kale 

Salt and pepper to taste 

Sprinkle of parmesan for serving (optional) 

Directions:

  • Wash and chop all veggies and set aside

  • Rinse lentils and beans and set aside 

  • Heat oil in a large stock pot, add onion, carrot, zucchini and potato, sauté for 3-5 minutes or until onion become soft and translucent

  • Add tomato puree and stir 

  • Pour in water or stock and bring to a boil 

  • Add lentils 

  • Allow to simmer for 45 minutes

  • Add frozen peas, kidney beans and chopped spinach or kale.  Allow to simmer for another 5-10 minutes 

  • Season with salt and pepper to your liking 

  • Ladle into bowls and top with a sprinkle of parmesan cheese if desired

 
 
Dinner, Lunchmelinda lamarche