Minestrone Soup Recipe

History of Minestrone Soup

Minestrone is a thick consistency soup of Italian origin. Common ingredients include beans,

zucchini, onions, celery, carrots, leafy vegetables, kidney beans, pasta stock, tomatoes and

parmesan cheese. Minestrone soup dates back to before the time of the Roman Kingdom when

a vegetarian diet was followed. The meals would consist of savory spelt flour porridge to which

vegetables were added. In the 2nd Century B.C., Italy was introduced to a range of products

when it was conquered by Rome. The ancient cookbook 'De Re Coquinaria' by 'Marcus Apicius'

has a soup called polus, dating back to 30 AD. It was prepared with farro(type of grain in the

wheat family), chickpeas, fava beans (बकुल्ला), onions, garlic, lard, and greens thrown in. Since

then, minestrone has changed time and again, and acquired its current definition.

Minestrone Soup Recipe

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 cup onion chopped
• 1 ½ cup green beans cut into 1 inch pieces
• 1 ½ cup Chopped Seasonal Veg. (Zucchini or squash or potatoes)
• 1 cup carrot peeled 7 Chopped 
• 1 cup celery sliced
• 2 cloves garlic minced
• 100g  tomato paste
• 1 can 500g ounces diced tomatoes with liquid
• 6 cups  vegetable Stock
• 1 teaspoon thyme finely chopped
• ½ teaspoon dried oregano
• Salt to taste
• ½ teaspoon black pepper
• ¼ teaspoon Chilly Flacks
• 2 bay leaves
• 1 cup Mixed pasta
• 400g  kidney beans canned (Baked beans)
• 2 cups baby kale or baby spinach chopped
• Freshly grated Parmesan cheese for garnish

Instructions

• Add 2 tablespoons of olive oil in a large sauce pan over medium-high heat.

• When the oil is hot add the carrots, onions, and celery to the pan. Cook the veggies for 4-5   minutes over medium-high heat.
• Add the green beans, zucchini, and garlic to the pan and continue to cook the vegetables for another 2-3 minutes.

• Add the tomato paste, oregano, thyme, sea salt, black pepper, and crushed red pepper and continue cooking for another 2 minutes, mixing well.

• Add the vegetable stock, diced tomatoes with juice, and bay leaves to the pot and mix well. Raise to high heat and bring the mixture to a boil. 
• When the mixture has reached a boil, reduce the heat to a simmer and continue cooking for 7-8 minutes.

• Add the pasta, beans and kale to the pot and continue simmering uncovered, for 20 – 30 minutes or until the pasta is cooked and the greens are tender 

• add black pepper and check the seasoning.

• Turn off the heat and remove leaves. Transfer to the bowl and Garnish with grated Parmesan cheese.

Nutrition

Calories: 281kcal | Carbohydrates: 44g | Protein: 12g | Fat: 9g | Vitamin A: 7836IU | Vitamin

C: 42mg | Calcium: 378mg | Iron: 9mg