Vegetable and Bean Minestrone

Last Friday, the temperature in Toronto was a balmy 24 C. (approximately 75 F.). I pushed my down coat to the back of the closet and started planning al fresco meals with friends again. My excitement was very short-lived when the high the next day was 7 C. (about 45 F.) and I had to pull out my heavy coat again, with a pair of sheepskin gloves thrown in for good measure. A big bowl of this homemade minestrone soup, filled with chunks of jewel-toned vegetables, chickpeas, little cubes of potatoes and baby pasta is the antidote to the encroaching cold weather. This savory and satisfying soup is from Rose Reisman Brings Home Light Cooking.

Vegetable and Bean Minestrone

Minestrone soup, rich in healthy carbohydrates, hits the spot all year round but especially during the colder fall and winter months. Fewer daylight hours can influence our food cravings. Sunlight is one of the factors that trigger the release of the hormone serotonin, a neurotransmitter that boosts our mood. Carbohydrate intake (thanks to the insulin that gets released as a result) also increases serotonin levels and research suggests that people may crave carbohydrates as a way to compensate for decreased daylight hours in the winter. A hearty bowl of this delicious minestrone soup, combining a variety of vegetables, beans, and pasta, can contribute to optimal physical and psychological health. 

Assemble your ingredients. Dice the potatoes into small pieces and finely chop the carrot, celery and onions. Mince the garlic. 

In a large stock pot or Dutch oven, on a medium flame, heat the oil and sauté the onions, garlic, carrot and celery until softened, approximately 3-5 minutes. Drain and rinse the canned chickpeas. Add the the water and consommé powder, potatoes, broccoli, frozen mixed vegetables, tomatoes, chickpeas, basil and oregano. Season with salt. Once the soup comes to a boil, cover the pot and simmer for approximately 40 minutes or until the vegetables are tender. Cook the pasta separately and add to the soup before serving.

Pass around the mozzarella cheese or Parmesan, to sprinkle on top of the soup, if you like, and enjoy.

Print Recipe

Vegetable and Bean Minestrone

Soups and Salads

By Rose Reisman Brings Home Light Cooking – Serves: 8

Prep Time: 15 minutes – Cooking Time: 40 minutes – Total Time: 55 minutes

Homemade minestrone soup, filled with chunks of jewel-toned vegetables, chickpeas, little cubes of potatoes and baby pasta

Ingredients

• 1 tablespoon vegetable oil
• 1 teaspoon garlic, minced or grated with a microplane grater
• 1 1/2 cups onion, finely chopped (2 onions)
• 1 celery stalk, finely chopped
• 1 medium carrot, finely chopped
• 5 cups water
• 1 tablespoon consommé powder
• 1 1/2 cups potatoes, peeled and diced in small pieces
• 1 1/2 cups chopped broccoli (I used frozen)
• 2 cups frozen mixed vegetables
• 1 19 oz. can (540 ml.) diced tomatoes
• 1 19 oz. can (540 ml.) chickpeas, drained and rinsed
• 1 1/2 teaspoon dried oregano
• 1 1/2 teaspoon dried basil
• 1 teaspoon salt
• freshly ground pepper to taste
• Shredded mozzarella cheese or Parmesan cheese (optional)
• Pasta (to be added to the soup before serving)
• 1/2 cup of tubetti pasta or other small pasta

Instructions

1

In a large stockpot or Dutch oven, heat the oil on medium heat. Sauté the garlic, onions, carrot and celery on medium heat until softened, about 3-5 minutes.

2

Add the water, consommé powder, potatoes, broccoli, mixed frozen vegetables, tomatoes, chickpeas, basil, oregano and salt. Bring the soup to a boil. Cover and lower the heat. Simmer for 40 minutes or until the vegetables are fork tender. Season with pepper to taste.

3

Cook the pasta separately in a pot of salted boiling water until it's al dente. Drain and reserve. Add to the soup before serving.

4

Pass around the mozzarella cheese or Parmesan cheese at the table, if desired.

Notes

This soup freezes beautifully. The pasta will soak up the soup liquid so cook the soup and pasta separately.