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healthy minestrone recipe
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Healthy Minestrone

This Healthy Minestrone Soup Recipe is a traditional soup recipe from Italy handed down for generations in my Uncle's family.
Course Dinner
Cuisine Italian
Keyword Gluten Free Minestrone, Healthy Minestrone, potato minestrone
Prep Time 20 minutes
Cook Time 2 hours
Total Time 2 hours 20 minutes
Servings 6
Calories 371kcal
Author Kelli Shallal MPH RD

Equipment

  • 1 8 quart stockpot

Ingredients

  • 2-3 T olive oil
  • 2 leeks  see notes for preparation
  • 3-4 garlic cloves minced
  • 1 whole yellow onion  chopped
  • 2 carrots chopped
  • 2 large potatoes chopped 
  • 15 ounce red kidney beans or 1.5 cooked red kidney beans
  • 3 cubes chicken or vegetable bullion   here is a gluten free option
  • 2-3 8- ounce tomato sauce cans 
  • 6 cups water   or 4 cups chicken broth and 2 cups water
  • 1 lb Italian sausage turkey, chicken etc.

Garnish/Optional

Instructions

Directions:

  • Add 2-3 tablespoons olive oil into a large pot and place on medium heat.  Add leeks, garlic, and onion to the pan.  Cook onion, leeks, and garlic until translucent and tender.  
    2 leeks , 3-4 garlic cloves, 1 whole yellow onion , 2-3 T olive oil
  • Add carrots, potatoes, kidney beans, tomato sauce, and water to the pot. Stir well to combine.
    2 carrots, 2 large potatoes, 15 ounce red kidney beans, 6 cups water  , 2-3 8- ounce tomato sauce cans 
  • Optional - add bouillon cubes, and stir until dissolved. Optional- cook sausage all the way through on a skillet on medium-high heat, slice into ½ inch pieces, and add to the pot. (You can also cook them right before soup finishes and add the sausage in then!)
    1 lb Italian sausage, 3 cubes chicken or vegetable bullion  
  • Bring to a boil, then cook on simmer for 2-3 hours.  Add water as needed for desired consistency. (see note)
  • Garnish with parsley and parmesan cheese.
    ½ cup parmesan cheese, 1 cup parsley

Video

Notes

How to prep leeks:  Cut off the tough dark green tops of leeks and then cut off the bottom with the roots.  Since leeks grow in sand, you need to clean them really well.  To do that, cut an "X" all the way through the leek so you can run water on it and get into all the layers. Once clean, slice it horizontally so that you have slices, and add to the pan.  
Cook time:  If you don't have 2-3 hours to let it simmer, you can boil the soup for 30-40 minutes.  Just watch it because the potatoes can be really overcooked quickly this way. Then they turn into mashed potatoes. You also don't have as much time for the flavors to really develop.  PS You will only be able to cook it this fast if you slice your veggies really thin and chop the potatoes really small.  

Nutrition

Calories: 371kcal | Carbohydrates: 32g | Protein: 23g | Fat: 18g | Saturated Fat: 4g | Fiber: 8g | Vitamin A: 5271IU | Vitamin C: 25mg | Calcium: 181mg | Iron: 5mg