Hearty Garden Minestrone
This Hearty Garden Minestrone is a delightful twist on the classic Italian soup, bringing together a medley of fresh vegetables and flavors. Adapted from the original Moosewood Cookbook recipe, this version swaps out zucchini and eggplant for crisp green beans, making it a family-friendly dish. Featuring a base of rich spaghetti sauce, this soup offers a comforting blend of garlic, herbs, and a variety of vegetables, perfect for a wholesome meal. Plus, it's lower in fat thanks to reduced olive oil. Great as a hearty lunch or dinner, this minestrone is vegan-friendly when served with plant-based cheese. Serve with crusty bread for a complete and satisfying meal!
N/A
Servings
150
Calories
17
Ingredients
Ingredients
olive oil
2 teaspoons (none)
chopped onions
2 cups (chopped)
garlic cloves
5 (minced (use fresh garlic only))
salt
1.5 teaspoons (none)
celery
1 stalk (chopped)
carrot
1 medium (diced)
green beans
1 cup (cut into 1-inch pieces)
oregano
1 teaspoon (dried)
black pepper
to taste (freshly ground)
basil
1 teaspoon (dried)
bell pepper
1 medium (diced)
water
4 cups (more if needed)
spaghetti sauce
1 (650 ml) jar (meat-free)
chickpeas
1 cup (cooked)
dry pasta
1 cup (any shape)
parsley
1/2 cup (minced)
parmesan cheese
to taste (grated (or soy cheese if vegan))
Instructions
1
In a nonstick Dutch oven, heat the olive oil over medium heat.
2
Add chopped onions, minced garlic, and salt. Sauté for about 5 minutes until the onions are translucent.
3
Stir in the chopped celery, diced carrots, green beans, oregano, black pepper, and basil. Cover and cook over very low heat for about 10 minutes, stirring occasionally to prevent sticking.
4
Add the diced bell pepper, water, and spaghetti sauce to the pot. Cover and allow it to simmer for 15 minutes to meld the flavors.
5
Incorporate the cooked chickpeas and simmer for an additional 5 minutes.
6
Bring the soup to a gentle boil, then add the dry pasta. Stir to combine.
7
Cook until the pasta is tender, stirring occasionally. If the soup is too thick, add more water to reach your desired consistency.
8
Serve hot, garnished with freshly minced parsley and a sprinkle of parmesan cheese (or soy cheese for a vegan option).
Nutrition Information
1.8g
Fat
30g
Carbs
5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Garden Minestrone?
It is a delightful twist on the classic Italian soup, featuring a medley of fresh vegetables and a rich spaghetti sauce base.
Is this recipe vegan-friendly?
Yes, it is vegan-friendly as long as you use a plant-based soy cheese instead of traditional parmesan.
How many calories are in a serving of this minestrone?
There are approximately 150 calories per serving.
What type of oil is used in this recipe?
The recipe uses 2 teaspoons of olive oil.
How much garlic is required?
You will need 5 minced garlic cloves, and it is recommended to use fresh garlic only.
Can I use any shape of pasta?
Yes, you can use 1 cup of any shape of dry pasta.
What is the base of the soup liquid?
The base consists of 4 cups of water and one 650 ml jar of meat-free spaghetti sauce.
How long should I sauté the onions and garlic?
Sauté the onions and garlic for about 5 minutes until the onions become translucent.
What vegetables are included in this version of minestrone?
This version includes onions, celery, carrots, green beans, and bell peppers.
How is this recipe different from the Moosewood Cookbook version?
This version swaps out zucchini and eggplant for green beans and uses less olive oil for a lower fat content.
What seasonings are used for flavor?
The soup is seasoned with salt, oregano, black pepper, and dried basil.
How much protein is in this soup?
This minestrone provides 5g of protein per serving.
Is this a low-fat recipe?
Yes, with only 1.8g of fat per serving, it is considered a low-fat meal.
What is the total carbohydrate count?
There are 30g of carbohydrates per serving.
How many ingredients are needed in total?
The recipe requires 17 different ingredients.
Do the chickpeas need to be pre-cooked?
Yes, the recipe calls for 1 cup of cooked chickpeas.
What should I do if the soup is too thick?
If the soup becomes too thick after adding the pasta, simply add more water to reach your desired consistency.
How long does it take to simmer the flavors?
The soup should simmer for about 15 minutes before adding the chickpeas.
What is the recommended garnish?
Garnish the soup with 1/2 cup of minced fresh parsley and a sprinkle of parmesan or soy cheese.
What size jar of spaghetti sauce is needed?
You will need one 650 ml jar of meat-free spaghetti sauce.
What should I serve with this meal?
This minestrone is excellent when served with crusty bread.
How should the green beans be prepared?
The green beans should be cut into 1-inch pieces.
When do I add the pasta to the soup?
Add the dry pasta after the soup has been brought to a gentle boil following the addition of the chickpeas.
Can I use fresh herbs instead of dried?
While the recipe specifies dried oregano and basil, fresh herbs can be used, though the quantity may need to be adjusted.
What is the suggested cooking vessel?
A nonstick Dutch oven is recommended for this recipe.
Is there any salt in this recipe?
Yes, the recipe uses 1.5 teaspoons of salt.
How many carrots and celery stalks are used?
The recipe uses 1 medium diced carrot and 1 chopped celery stalk.
What heat setting should be used for the initial vegetable cook?
After the initial sauté, the celery, carrots, and green beans should cook over very low heat for about 10 minutes.
Is this soup considered family-friendly?
Yes, by using green beans instead of eggplant or zucchini, it is designed to be a family-friendly dish.
What is the carbohydrate source in this recipe?
The main carbohydrate sources are the dry pasta, chickpeas, and various vegetables.