Thursday, November 6, 2014

Minestrone Soup Recipe

A wonderful, warm and hearty soup perfect for the holidays.  This Minestrone Soup is great served with a wheat bun to increase your fibre. It's healthy because of the variety of vegetables in there. To lower salt intake, use low sodium chicken stock or make your own stock.

Minestrone Soup
Serves 4


2 tbsp oil
1/2 medium onion, finely chopped
1 clove garlic, minced
3 cups chicken stock, vegetable stock, or water
2 medium carrots, peeled and chopped
1 can (540 mL) tomatoes, with juice, chopped
1 tsp dried basil
1/2 tsp dried sage
2 small zucchini, thinly sliced
1 can (398 mL) kidney beans, pinto or navy beans, rinsed and drained
1/2 cup small pasta
1/4 cup Parmesan cheese, grated
salt and pepper to taste


  1. In a large pot, heat the oil over medium heat. Add the onion and garlic and cook until the onion is lightly browned.
  2. Add the stock or water, carrots, tomatoes, basil and sage. Turn down to a simmer and cook, partially covered, for 15 minutes.
  3. Add the zucchini, beans and pasta. Cook for 10 minutes longer. Season with salt and pepper.
  4. Thin the soup out with water if it seems too thick and adjust the seasoning.
  5. Sprinkle cooked soup with Parmesan.

Budget Considerations:

  • Make extra and use for another meal during the week or freeze.
  • Legumes are an inexpensive source of protein.
  • Purchase dried herbs from the bulk food section.

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