LIVE TO 100 MINESTRONE
6 People
168 Cals
LIVE TO 100 MINESTRONE
6 People
168 Cals
About the recipe
Mediterranean Inspired - Plant Based GoodnessThis has to be one of the most nourishing soups you’ll ever eat.Inspired by the simple rustic soups of the Mediterranean and the longevity traditions of the Sardinian Blue Zones, this beautiful minestrone is packed with colourful vegetables, fibre-rich beans and deeply comforting flavour.The people living in the world’s Blue Zones — regions known for exceptional longevity and vibrant health — often eat simple plant-rich meals built around vegetables, beans, olive oil and seasonal produce. Soups like this are part of everyday life. Humble, economical and incredibly nourishing.One of the things I love most about this recipe is the variety of vegetables. Plant diversity in your diet has been linked to better gut health, improved immunity and overall wellbeing — and this soup contains a whopping 8 different vegetables as well as beans for added protein and fibre.It’s also one of the easiest and most flexible recipes you can make. Use whatever vegetables you have in the fridge, swap the beans if you like and make it your own. The result is always deeply comforting, hearty and delicious.I love serving this soup with freshly grated pecorino, a spoonful of pesto and warm sourdough or focaccia for dipping.Simple food.Beautiful food.The kind of food that helps you feel truly well.
Nutrition Per Serving
168
Calories
3g
Fat
0.5g
Saturates
4g
Sugars
27mg
Salt
14g
Protein
25g
Carbs
10g
Fibre
Ingredients
- 1 tbsp olive oil
- 1 leek sliced
- 2 cloves garlic sliced
- 3 bay leaves
- 2 sticks celery diced
- 1 carrot diced
- 300 g zucchini sliced
- ½ butternut pumpkin cut into chunks
- 3 – 4 tbsp tomato paste
- 2 x 400 g cans chopped peeled tomatoes
- 3 – 4 cups water
- 500 g borlotti beans or cannellini beans 2 x 40g cans drained
- 2 handfuls baby spinach leaves
- flaked sea salt + white pepper to taste
TO SERVE
- Pecorino Romano or Grana Padano grated
- fresh basil leaves
- spinach basil + pistachio pesto
- warm sourdough or focaccia
Method
- SAUTÉ the leek, celery and carrot in a large heavy-based pot with the olive oil for 5 minutes until softened and fragrant.
- ADD the garlic, bay leaves, zucchini, pumpkin, tomato paste, tinned tomatoes and water. Season with flaked sea salt and white pepper.
- STIR well to combine.
- COVER and cook gently for 25 – 30 minutes until the vegetables are tender.
- REMOVE the lid and add the beans. Simmer for another 5 minutes to warm through and develop flavour.
- JUST before serving, fold through the baby spinach and allow it to wilt gently in the residual heat.
- SPOON into serving bowls and top with grated pecorino or a dollop of fresh pesto.
- Serve on it's own or with warm sourdough or focaccia.
NOTES + INSPIRATION
This soup keeps beautifully in the fridge for up to 5 days and tastes even better the next day.
Freeze in portions for easy nourishing meals during the week.
You can use cannellini beans, borlotti beans, butter beans or chickpeas.
Add extra vegetables like cabbage, kale or silverbeet if you like.
A spoonful of pesto stirred through the soup at the end takes it to another level.
This recipe is naturally high in fibre to support gut health and overall wellbeing.
Perfect for cooler weather, meal prep and feeding the family economically.
This soup keeps beautifully in the fridge for up to 5 days and tastes even better the next day.
Freeze in portions for easy nourishing meals during the week.
You can use cannellini beans, borlotti beans, butter beans or chickpeas.
Add extra vegetables like cabbage, kale or silverbeet if you like.
A spoonful of pesto stirred through the soup at the end takes it to another level.
This recipe is naturally high in fibre to support gut health and overall wellbeing.
Perfect for cooler weather, meal prep and feeding the family economically.
