Hearty Heart-Healthy Minestrone Soup 

Total Time: 40 minutes
Serves: Makes about 6 servings (roughly 1.5–2 cups per serving)

Ingredients

• 1 tablespoon Extra Virgin Olive Oil 
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 cup green beans, chopped into 1-inch pieces
• 1 can (14.5 oz) diced tomatoes, (no salt added)
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 1/2 cups whole wheat pasta (such as ditalini or elbow)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon ground turmeric 
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1 tablespoon fresh lemon juice 
• 1 cup spinach (or kale), chopped 
• Salt and pepper, to taste
• 1 tablespoon fresh parsley, chopped (for garnish)
• 1 tablespoon fresh basil, chopped (for garnish)
• 1 tablespoon grated Parmesan cheese (optional, for garnish)

Instructions

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sauteing for 2–3 minutes until softened and fragrant. Add carrots, celery, zucchini, and green beans. Cook for another 5–7 minutes, stirring occasionally, until the vegetables are slightly tender.
2. Stir in the diced tomatoes, cannellini beans, kidney beans, and chickpeas. Let it cook for about 2 minutes to combine the flavors.
3. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer for 10 minutes.
4. Stir in the whole wheat pasta, basil, oregano, turmeric, and crushed red pepper flakes. Let the soup simmer for an additional 10–12 minutes, or until the pasta is tender and cooked through.
5. Add the spinach or kale (if using) and cook for another 1–2 minutes, until wilted. Add the fresh lemon juice and taste the soup; adjust the seasoning with salt and pepper as needed.
6. Serve in bowls, then garnish with fresh parsley, basil, and a sprinkle of Parmesan cheese if desired.

TIP: Add in additional protein sources such as lean ground turkey or chicken breast to make it a more satiating and nutrient-dense meal.

Why We Like This Recipe (Benefits):

1. Packed with fiber:

Minestrone is made with a variety of vegetables and legumes which are high in fiber which helps to lower cholesterol by binding to it and removing it from the body. It also aids digestion promoting a healthy gut microbiome. Fiber also slows the absorption of glucose which helps maintain stable blood sugar levels. 

2. Low in saturated fat: 

Saturated fats are correlated with higher LDL “bad” cholesterol levels. This recipe is naturally lower in saturated fats. Instead with the use of olive oil, this recipe is rich in monounsaturated fats which have anti-inflammatory properties, help reduce LDL cholesterol, and reduce the risk of cardiovascular disease. 

3. Vitamins and minerals:

We get a variety of essential vitamins and minerals from different vegetables. For example—carrots and spinach provide vitamin A which supports eye and immune health. Leafy greens provide Vitamin K which aids blood clotting and bone health. Vitamin C comes from the tomatoes and zucchini for immunity and skin health. The beans and leafy greens provide folate to support cell growth and repair. 

4. High in plant-based protein: 

The kidney beans, cannellini beans, and chickpeas provide a significant amount of plant-based proteins and are naturally lower in saturated fats. Protein is essential for muscle and tissue repair and promotes satiety. This recipe is a great way to help meet protein needs, especially for individuals who do not consume animal products as it can be difficult to get an adequate amount of protein in a plant-based diet alone.