It’s hard to beat a hot bowl of Classic Minestrone Soup! From the colorful herbs and veggies to the creamy beans and tender pasta, each bite is full of robust Italian flavors. It’s hearty, satisfying, and the perfect addition to any menu! Loved by grown-ups and kiddos alike, it’s no wonder minestrone has long been a family favorite.

In my recipe for Classic Minestrone Soup, I’ve put together a delicious line-up of nature’s best and brightest flavors to bring you a soup worth remembering. Both satisfying and waistline friendly, this soup is the perfect addition to your menu!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

Nutrition in Every Bite

Minestrone is just chock-full of the good stuff. The colorful vegetables and herbs provide an array of vitamins, minerals, and antioxidants for health and wellness. Though I’m featuring leeks, garlic, carrots, celery, sweet bell peppers, sun-dried tomatoes, kale, and zucchini, this soup is a wonderful way to show off whatever’s in season or on hand.

Next up on our ingredient list we’ve got a couple varieties of beans–kidney beans and Great Northerns. Inexpensive and oh so good for you, beans are a pantry staple for good reason. These humble legumes boast some serious nutrition value! They’re a great source of complex carbohydrate, fiber, and protein as well as an assortment of vitamins and minerals, such as folate, iron, calcium, magnesium, phosphorus, and potassium.

And finally, we’re keeping this minestrone classic with just the right of amount of pasta. I went with ditalini, but go with whatever little pasta shape you’ve got on hand!

Whole grain or otherwise, pasta adds complex carbohydrate and B vitamins for lasting energy. Though you can certainly skip the pasta if you’re looking to cut back on carbs, the small amount used here won’t be a problem for most diets. With only 14 grams of total carbohydrate (of which 3 grams are fiber!), this Classic Minestrone Soup is a great option for both health and weight loss!

Perfect for Weight Loss

Speaking of weight loss, did you know that adding soup to your eating plan is a great way to lose extra pounds? Studies have shown that enjoying a bowl of lower-calorie soup prior to your meal is an easy way to decrease your total caloric intake all while keeping hunger at bay. More specifically, that bowl of soup can help you eat 20% fewer calories at your next meal without ever feeling like you’re eating less.

But that’s not all! Aside from having a lower body weight and waist circumference, regular soup eaters also have an overall more nutritious diet. They typically consume less total fat and increased amounts of protein, carbohydrate, fiber, and several vitamins and minerals.

So if you’re looking to lose a little weight and do something for your health, you just can’t go wrong with the soup du jour! Whether you like it chunky or pureed to a smooth bisque, consider adding a broth-based vegetable soup like my Classic Minestrone Soup to your menu!

My Recipe

Full of Flavor

I really do love this soup–and I love making it! There’s something therapeutic about whipping up a big pot of soup. Maybe it’s all the chopping or how the aromatic herbs and veggies make the kitchen smell so amazing. It’s unfussy and uncomplicated, and yet takes just enough effort to feel like an accomplishment. Bonus points if you make fresh bread to go with!

As far as soups go, this Classic Minestrone is straightforward and hassle-free. Simply dice up your veggies, give them a quick saute to bring out their flavors, deglaze with a bit of wine, and gradually add the remaining ingredients to the pot. Finish things off with a fresh grating of Romano and dig in! One bite and I think you’ll agree that this soup is molta deliziosa!

Serves a Crowd

So let me point out that this recipe makes a big ole’ pot of soup. We love having soup with dinner (it’s a great way to get in more veggies!) and I like to make enough that I can stash some away in the freezer for later. Though minestrone is best eaten when freshly made, it’s still quite tasty after being frozen. To brighten up the soup’s flavor and appearance, just toss in a handful of fresh herbs and call it good.

If, however, 6½ quarts of Classic Minestrone Soup is more than you care to make, you can absolutely cut this recipe in half! Most of these ingredients are easily scaled back and if you don’t want to use just half a can each of the kidney and Great Northern beans, feel free to pick only one variety to crack open.

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Classic Minestrone Soup

With its colorful veggies and fresh herbs, creamy beans, and tender pasta, you're going to love this Classic Minestrone Soup. It's an Italian classic!

Course Appetizer, Dinner, Lunch, Main Course, Soup

Cuisine Italian

Keyword Beans, Healthy, Kale, Minestrone, Pasta, Soup, Vegetables

Total Time 45 minutes minutes

Servings 6 quarts

Ingredients

• 3 leeks (white and pale green parts), quartered and sliced
• ¼ cup olive oil
• 3 cloves garlic, minced
• 2 cups sliced carrots
• 3 stalks celery, sliced
• 1 cup diced sweet bell peppers
• ½ cup white wine
• 12 cups reduced-sodium chicken or vegetable broth
• ¼ cup tomato paste
• ¾ cup sun-dried tomatoes, chopped (drained, if in oil)
• ½ cup fresh basil, sliced (divided)
• ½ cup fresh parsley, chopped (divided)
• 2 – 3 tsp kosher salt
• 1 tsp dried marjoram
• 1 tsp dried oregano
• ¼ tsp ground black pepper
• ⅛ – ¼ tsp red pepper flakes
• 1 cup uncooked ditalini pasta, about 4½ oz (or other small pasta shape)
• 1 14 oz can kidney beans, drained and rinsed
• 1 14 oz can Great Northern beans, drained and rinsed (or other white beans)
• 1 cup diced zucchini
• 2 cups deveined and chopped kale
• 3 oz finely grated Romano cheese, divided
• juice of ½ lemon

Instructions

• Before getting started, make sure your leeks are properly cleaned. Fill a large bowl with water and add in your sliced leeks. Stir them around with your hands and you'll see that all the dirt and grit sink to the bottom while the leeks float. Carefully scoop out the leeks and set aside.
• In a large soup pot (at least 7 quarts), heat the olive oil over medium heat until shimmering and then add in the leeks and garlic. Gently saute for 5 minutes.
• Add in the celery, carrots, and peppers. Give everything a good stir and saute for another 5 minutes.
• Pour in the white wine and deglaze the pot, using a wooden spoon to scrape up any browned bits from the bottom. Simmer for a couple more minutes.
• Pour in the broth as well as the tomato paste, sun-dried tomatoes, half of the fresh basil and parsley, 2 tsp of salt, black pepper, red pepper flakes, dried marjoram, and dried oregano. Stir well and bring to a low boil.
• Add the ditalini to the pot and cook for 10 minutes.
• Now add the beans, kale, zucchini, the rest of the basil and parsley, and 2 ounces of the grated Romano. Simmer for 5 minutes. Pour in the lemon juice.
• Taste for seasoning and add the remaining salt, if desired. Serve hot and topped with a good pinch of Romano. Enjoy!

Notes

Nutrition information per serving (1 cup): 110 calories, 4 g total fat, 1 g saturated fat, 14 g carbohydrate, 3 g fiber, 5 g protein

Did you try this recipe for Classic Minestrone Soup? Let me know how it went down in the comments!

Psst…hungry for MORE soup? Try my recipe for Hearty and Delicious Borscht!

Sources

Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80. Epub 2014 Jan 2.

Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov; 49(3): 626–634. EPub2007 Apr 14.

The post Classic Minestrone Soup appeared first on The Diet Oracle.

If you’re looking for something traditional to add to your St. Patrick’s Day menu, this recipe for Colcannon with Leeks & Kale is an Irish classic! The epitome of rustic comfort food, you’ll love the savory flavor of this humble Irish staple. Creamy mashed potatoes come together with gently sautéed leeks and kale to make the perfect side, whether you’re enjoying a hearty stew or your favorite roasted chicken. So if you want something equally authentic and delicious to add to your St. Patty’s Day table, look no further than this recipe for Colcannon with Leeks & Kale!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Traditional Irish Fare

If you’ve never heard of Irish colcannon, it’s quintessential homestyle cooking at its finest–flavors that are simple but so satisfying. According to my trusty Food Lover’s Companion, colcannon is, “a delicious Irish peasant dish of milk and butter-moistened mashed potatoes mixed with finely chopped cooked onion and kale or cabbage.” In my rendition of colcannon, I reached for curly kale and tender leeks. Leeks, being a milder cousin to both garlic and onions, add a subtle flavor your whole family can enjoy.

A Lighter Colcannon

To lighten this colcannon recipe without losing any of the creamy texture or flavor, I turned to one of my favorite resources, The Best Light Recipe by the Editors of Cooks Illustrated Magazine. If you’ve ever wondered how to lighten up your favorite recipes, you just can’t go wrong with this excellent cookbook! Perhaps even more invaluable than the recipes themselves are the explanations and insights shared by the editors, revealing why some substitutions work while others fail terribly. Save yourself the stress and disappointment and learn from their testing and expertise!

Though the Best Light Recipe doesn’t offer up a recipe for traditional Irish colcannon per se, I was confident their lighter rendition of mashed potatoes would be the key to my quagmire. Like mashed potatoes, colcannon relies on a hearty usage of butter and milk or cream to both moisten and add a creamy richness to the dish. Using their suggested substitution of 2% milk, a bit of light sour cream, and just a small amount of butter, I was able to create a colcannon recipe with vastly lower amounts of fat without sacrificing anything.

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Colcannon with Leeks & Kale

If you’re looking for something traditional to add to your St. Patrick’s Day menu, this recipe for Colcannon with Leeks and Kale is an Irish classic!

Course Side Dish

Cuisine Irish

Keyword Colcannon, Kale, Leeks, Potatoes

Total Time 30 minutes minutes

Servings 8

Ingredients

• 2 lb russet potatoes, peeled and diced
• 2 Tbsp butter, divided
• 2 leeks, quartered, sliced, and carefully washed to remove sand (white and pale green parts only)
• 1 cup fresh kale, chopped small (remove and discard and tough veins/stems)
• 3/4 cup 2% milk, warmed
• 1/4 cup light sour cream
• 1 tsp kosher salt (or to taste)
• 1/4 tsp freshly ground black pepper

Instructions

• Fill a medium-sized pot with water. Add the diced potatoes and bring to a boil over medium-high heat. Boil until the potatoes are very tender, about 20 minutes.
• Meanwhile, melt 1 tablespoon of the butter in a large skillet over medium heat. Add the chopped leeks and kale and saute until tender, about 10 minutes. About halfway through the cooking time, add a bit of water (about 2 Tbsp) to prevent the pan from getting too dry and to help steam the veggies.
• Once the potatoes are done, strain the pot and return the potatoes either to the pot or to the mixing bowl of your standing mixer. Add the warm milk, the remaining 1 Tbsp of butter, and the sour cream to your hot potatoes. Using either a hand mixer or the paddle attachment on your stand mixer, slowly begin to beat the potatoes until creamy and smooth.
• Once the potatoes are mashed, fold in the sauteed leeks and kale plus the salt and pepper. Have a taste and adjust to seasoning to your liking. Serve hot and enjoy!

Notes

Nutrition information per serving (1/8 of recipe): 158 calories, 4 g fat, 3 g saturated fat, 27 g carbohydrate, 2 g fiber, 4 g protein

Did you try this recipe for Colcannon with Leeks & Kale? Let me know how it went down in the comments!

P.S. For another fantastic recipe for your St. Patrick’s Day menu, be sure to try my Cheddar & Herb Beer Bread!

The post Colcannon with Leeks & Kale appeared first on The Diet Oracle.