Find out more about why Minestrone Soup is so good for you and healthy to eat. Follow along with our Healthy Minestrone Soup Recipe that adds fresh arugula for even more nutrients. Minestrone soup is also great for weight loss or weight loss management because it’s filled with fiber that helps keep you fuller longer.
Hearty and Healthy Minestrone Soup Made with Fresh Arugula
This satisfying minestrone soup features a classic combination of fresh herbs, vegetables, white beans, and pasta. Although this recipe is delicious as written, don’t be afraid to experiment a bit with the ingredients. This dish is a great way to use up any extra fresh herbs and vegetables you have available.
Minestrone Soup Calories
Minestrone soup calories can vary from recipe to recipe depending on the type and amount of carbohydrates added to the soup. Typically, fresh vegetables, tomatoes, greens and herbs contain little calories – so that is why this soup is good for weight loss. Adding beans to the soup adds additional calories but also added benefits. Beans are full of nutrients and antioxidants. Organic wheat pasta is another great way to add that extra bit of fiber to soups, but to lower the calorie count, simply reduce the amount of pasta added.
Ingredients Needed for Healthy Minestrone Soup Recipe
For a healthier soup, always try to purchase organic products.
- 3 tablespoons extra virgin olive oil, divided
- 3-4 cloves garlic, finely minced
- 1 medium yellow onion, finely chopped
- 3 medium carrots, finely chopped
- 2 large stalks celery, finely chopped
- 1 28-oz. can petite-diced tomatoes, undrained
- 1 15.5 oz. can cannellini beans, drained and rinsed
- 4 cups organic vegetable broth (use additional broth if needed)
- 2 cups dry Fusilli pasta – use organic whole wheat pasta
- 2 cups fresh green beans, cut into ½” pieces (can also use thawed frozen green beans as well)
- 2 cups fresh arugula
- Spices:
1 tablespoon fresh rosemary leaves, finely chopped (or 1 t. dried) - 1 tablespoon fresh thyme leaves (or 1 t. dried)
- 1 tablespoon fresh oregano leaves (or 1 t. dried)
- 2 whole bay leaves
- Salt and black pepper, to taste
- Parmesan Cheese
- Optional: 3” Parmesan cheese rind
- Freshly grated Parmesan cheese – to sprinkle on soup
How to Make Super Healthy Minestrone Soup:
- The base of many healthy soups starts with what is called “Mirepoix.” Mirepoix is the “aromatics” of the vegetable soup and contain onions, carrots and celery. The carrots and celery are chopped the same size so they cook evenly. The onions are chopped smaller, but double in quantity of the carrots and onions. Once you get this portion on the soup done, the rest is easy breezy.
1. Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium-high heat. Stir in garlic and sauté, stirring occasionally, for 2-3 minutes or just until garlic starts to turn golden brown.
Add chopped onion, carrot, and celery and cook for another 4-5 minutes, stirring occasionally, or until vegetables are soft and tender. We always lightly salt and pepper
2. Add the diced tomatoes, cannellini beans, 4 cups vegetable broth, bay leaves, rosemary, and thyme to the pan, stir to combine. Add the Parmesan cheese rind, if using, and season with salt and black pepper, to taste. Bring to a boil, then reduce heat to medium-low. Cover and simmer 20-25 minutes.
3. Start the Pasta Cooking. – While the soup is simmering, cook pasta according to package directions until al dente. Reserve 1 cup of the cooking liquid before draining pasta. Transfer cooked pasta to a medium bowl and toss with remaining olive oil. Cover and set aside.
4. Remove cover from pot or Dutch oven and add the green beans and the reserved pasta cooking liquid. Stir to combine and continue cooking, uncovered, another 20-25 minutes or until green beans are crisp tender.
5. Add arugula and additional vegetable broth, if needed, and stir to combine. Season with additional salt and pepper, to taste. Cook for 2-3 minutes or until arugula begins to wilt.
- This satisfying minestrone soup features a classic combination of fresh herbs, vegetables, white beans, and pasta. Although this recipe is delicious as written, don’t be afraid to experiment a bit with the ingredients. This dish is a great way to use up any extra fresh herbs and vegetables you have available.
Soup Tip: For best results, cook the pasta separately, rather than in the same pot with the rest of the ingredients. This extra step yields more consistent results by eliminating the release of excess starch into the soup. It also prevents the noodles from becoming too soft and mushy, which means more appetizing leftovers the next day and better results when freezing for future use.
Benefits of Minestrone Soup
There are many positive benefits to eating Minestrone Soup because you are basically eating a bowl full of nutrients. Minestrone is typically a nutrient-dense soup because it’s loaded with tomatoes, vegetables and beans that provide an array of vitamins. This soup has added benefits of arugula which is a healthy green.
Can You Make This a No Pasta Minestrone Soup?
Yes, you can make this minestrone with no pasta. Simply add an additional can of beans. We love adding red kidney beans to this soup as well.
Minestrone soup is a healthy soup that is loaded with nutrients
- 3 tablespoons extra virgin olive oil divided
- 2-3 cloves garlic finely minced
- 1 medium yellow onion finely chopped
- 3 medium carrots finely chopped
- 2 large large stalks celery finely chopped
- 1 28- oz. can petite-diced tomatoes undrained
- 1 15.5 oz. can cannellini beans drained and rinsed
- 4 cups organic vegetable broth*
- 2 whole bay leaves
- 1 tablespoon fresh rosemary leaves finely chopped (or 1 t. dried)
- 1 tablespoon fresh thyme leaves or 1 t. dried
- 1 tablespoon fresh oregano leaves or 1 t. dried
- 2 cups Fusilli pasta DRY
- 2 cups fresh green beans cut into ½” pieces
- 2 cups fresh arugula
- Freshly grated Parmesan cheese
- Salt and black pepper to taste
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Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium-high heat. Stir in garlic and sauté, stirring occasionally, for 2-3 minutes or just until garlic starts to turn golden brown.
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Add chopped onion, carrot, and celery and cook for another 4-5 minutes, stirring occasionally, or until vegetables are soft and tender. We always lightly salt and pepper
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Add the diced tomatoes, cannellini beans, 4 cups vegetable broth, bay leaves, rosemary, and thyme to the pan, stir to combine. Add the Parmesan cheese rind, if using, and season with salt and black pepper, to taste. Bring to a boil, then reduce heat to medium-low. Cover and simmer 20-25 minutes.
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While soup is simmering, cook pasta according to package directions until al dente. Reserve 1 cup of the cooking liquid before draining pasta. Transfer cooked pasta to a medium bowl and toss with remaining olive oil. Cover and set aside.
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Remove cover from pot or Dutch oven and add green beans and the reserved pasta cooking liquid. Stir to combine and continue cooking, uncovered, another 20-25 minutes or until green beans are crisp tender.
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Add arugula and additional vegetable broth, if needed, and stir to combine. Season with additional salt and pepper, to taste. Cook for 2-3 minutes or until arugula begins to wilt.
Few More Health Benefits to Vegetarian Minestrone Soup
Versatile and Customizable – The versatility of minestrone allows you to easily adapt the recipe to include seasonal and local ingredients. Eating a variety of vegetables in season ensures a diverse range of nutrients in your diet. Add some chopped zucchini or chopped kale or spinach.
Promotes Eating More Vegetable – Many people struggle to eat an adequate amount of vegetables. Minestrone provides a delicious way to increase your vegetable intake, making it easier to meet your daily nutritional needs.
It’s easy to eat your vegetables when you make a big pot of healthy minestrone soup. Adjust this soup recipe to your liking.
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