Embrace the essence of spring with our delightful Spring Minestrone Soup recipe. This Italian-inspired dish brings together the fresh flavors of the season, featuring green beans, peas, zucchini, and more. Whether you’re enjoying a cool evening or a warm day, this soup strikes the perfect balance between heartiness and lightness. Dive into the nutritional goodness of cannellini beans, spinach, and kale, while uncovering the fascinating history behind the classic minestrone. Join us as we explore the rich tradition and vibrant flavors of this springtime favorite. Grab a bowl of Spring Minestrone Soup, pair it with some crusty bread, and savor the taste of the season.
Minestrone Soup
Roots and Tradition
- Minestrone: Traditional Italian soup that typically includes beans, onions, celery, carrots, stock, and tomatoes. The term “minestrone” is derived from the Italian verb ‘minestrare’ meaning “to serve” or “to dish up”.
- Green Beans and Peas: Have been cultivated for nearly 7,000 years and were a staple in ancient Greek and Roman diets.
- Cannellini Beans: Commonly used in Italian cuisine, particularly in Tuscany, often referred to as “Tuscan beans.”
- Spinach: Introduced in Spain by the Moors and then spread throughout Europe. Nutrients & Calories:
Spring Minestrone Soup
Ingredients
- 2 tablespoons olive oil
- 1 onion diced
- 2 garlic cloves minced
- 1 cup chopped carrots
- 1 cup chopped celery
- 6 cups vegetable broth or chicken broth
- 1 cup fresh green beans cut into 1-inch pieces
- 1 cup fresh peas or frozen
- 1 cup small pasta like ditalini or orzo
- 1 can 15 oz cannellini beans, rinsed and drained
- 2 cups fresh spinach or kale chopped
- 1 zucchini diced
- 2 tablespoons fresh parsley chopped
- 2 tablespoons fresh basil chopped
- Juice of 1 lemon
- Salt and pepper to taste
- Grated Parmesan cheese for serving optional
Instructions
- In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery, and sauté until softened.
- Add the broth and bring to a boil.
- Add the green beans, peas, pasta, and cannellini beans. Reduce heat and simmer until vegetables are tender and pasta is cooked, about 10 minutes.
- Stir in the spinach (or kale), zucchini, parsley, and basil. Continue to simmer for another 5 minutes.
- Finish with lemon juice and season with salt and pepper.
- Serve hot, garnished with grated Parmesan cheese if desired.
Notes
Health Benefits:
Green Beans and Peas: High in fibre and various vitamins and minerals including vitamin K, vitamin C, and folate.Cannellini Beans: Great source of fibre, protein, and various vitamins and minerals.
Spinach/Kale: Packed with vitamins A, C, and K, as well as iron and calcium.
Zucchini: Contains various vitamins, minerals, and beneficial plant compounds.
Did You Know & Roots and Tradition: Minestrone: Traditional Italian soup that typically includes beans, onions, celery, carrots, stock, and tomatoes. The term “minestrone” is derived from the Italian verb ‘minestrare’ meaning “to serve” or “to dish up”.
Green Beans and Peas: Have been cultivated for nearly 7,000 years and were a staple in ancient Greek and Roman diets.
Cannellini Beans: Commonly used in Italian cuisine, particularly in Tuscany, often referred to as “Tuscan beans.”
Spinach: Introduced in Spain by the Moors and then spread throughout Europe.
Nutrients & Calories:
(Note: The following values are approximate and can vary based on exact measurements of ingredients and cooking method.) Serving: 1 portion (assuming the soup serves 6)Calories: 220
Protein: 9g
Fat: 5g
Carbohydrates: 35g
Fibre: 8g
Sugars: 5g
Vitamin C (primarily from green beans, peas, and spinach/kale): ~40% of the Daily Value (DV)
Iron (mainly from spinach/kale): ~15% DV Spring Minestrone Soup is a delightful celebration of fresh, springtime vegetables. It’s both hearty and light, making it perfect for both cool spring evenings and warmer days. With roots in Italian cuisine, this version of minestrone focuses on the vibrant produce available in spring, offering a nourishing and flavourful meal. Enjoy with crusty bread on the side!
The recipe is curated by Chef Claudiu and is designed to offer a flavorful and enjoyable culinary experience. Image Attribution: The accompanying image has been sourced from Canva’s stock photo library and is used for illustrative purposes. The image may not directly represent the final appearance of the dish as prepared according to the recipe.