Minestrone (Italian vegetable soup)

The great Italian soup, generous with vegetables and beans: minestrone is a complete, economical and comforting dish. High in fibre and low in calories, it is the ideal dinner for getting your fill of vegetables while warming up. A waste-saving recipe par excellence, to adapt to the season.

Preparation: 15 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 222 kcal · 8 g protein · 23 g carbohydrate · 9 g fat

Ingredients

• 1 tin of white beans
• 2 carrots
• 2 courgettes
• 1 onion
• 1 tin of chopped tomatoes
• 80 g small pasta
• 2 tbsp olive oil
• basil, Parmesan (optional)

Method

1. Fry the diced onion, carrots and courgettes in the olive oil.
2. Add the chopped tomatoes and 1 litre of water or stock. Bring to the boil.
3. Simmer for 15 minutes, then add the white beans and the pasta.
4. Continue cooking for 10 minutes, until the pasta is cooked. Serve with basil.

Nutritional benefits

Minestrone is a concentrate of vegetables and pulses: a bowl very high in fibre, filling and low in calories, perfect when you are trying to lose weight. The white beans provide plant protein and soluble fibre (good for cholesterol), the colourful vegetables antioxidants with anti-inflammatory benefits, and the pasta a touch of comforting carbohydrate. A complete, balanced and economical dish, ideal for eating more vegetables without effort.

Variations and substitutions

• Gluten-free: corn or rice pasta, or more beans.
• More filling: add potatoes or rice.
• Seasonal: cabbage, spinach, squash, leek, celery.
• Pesto: a spoonful when serving (minestrone alla genovese).

Storage and making ahead

Minestrone keeps for 4 days in the fridge and freezes well (cook the pasta separately if you are freezing it, so that it does not fall apart). A great batch cooking classic, even better reheated.

💡 Good to know

For a tasty minestrone, do not neglect the base of onion and carrot fried in olive oil: it gives the depth of flavour. A Parmesan rind dropped into the stock (if you have one) takes it to another level.

Read also

Discover more weight-loss recipes · vegetarian recipes · vegan recipes · healthy & balanced recipes · anti-inflammatory recipes.

The foods in this recipe: white beans · carrots · courgettes · onion · tomatoes.

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