Healthy minestrone soup
For lovers of Mediterranean flavors
Minestrone is a hearty Italian soup. Its name comes from the word minestra, meaning soup. It is a soup packed with vegetables, which can even be served as a one-dish meal. You can really put anything in it. 🙂 It’s a great way to use up leftover vegetables. The ingredients depend on what you have at home. There are no exact rules. Perhaps the only rule is that it should contain lots of vegetables. Minestrone soup is for you if you love Mediterranean flavors and want to eat a vegetarian soup that is rich in vitamins.
Every season has its own minestrone recipe. In winter, you can leave out the tomatoes and zucchini. Always use seasonal vegetables! Red onions are a good substitute for leeks. I like to chop the ingredients into matchsticks, but you can dice them if you prefer.
So many houses, so many recipes
It is true that every region and every family has its own recipe for minestrone soup. The Roman versions contain pasta, while others do not. Some contain more legumes, cabbage, or green herbs. In some places, pesto is added to the soup. Some recipes call for a lot of tomatoes, while others do not include them at all.
Minestrone soup is to Italians what lecsó is to us. There are as many variations of lecsó as there are households. My minestrone soup recipe is unique because I use homemade tomato sauce in it. I also like to put it on pasta and pizza. I think that’s what makes it so delicious. Try it yourself!
e-book (pdf)
Vegetáriánus ételek egészségesen
Ha húsmentesen étkezel, ha vega vagy, biztosan ismerős a szitu, amikor már alig találsz új receptet magadnak. A rántott gombából eleged van. Amit az éttermekben adnak vega kajaként az full unalmas, és valahogy neked sincs már ötleted, hogy mit főzzél otthon.
Ebből a receptfüzetből minden alkalomra tudsz majd vegetáriánus étel ötleteket meríteni.
Healthy minestrone soup
Ingredients
- 1 tablespoon olive oil
- 1 smaller leek (red onion is also good)
- 4 cloves garlic
- 1 medium size carrot
- 1 medium size parsley root
- 1 smaller zucchini (if it's in season)
- half a small head of cabbage (cabbage and kale are also good)
- 1 handful green peas (frozen is fine)
- 1 handful white beans (frozen or canned is fine) – it is worth pre-cooking if not canned
- 1 handful green beans (frozen)
- 1 smaller head broccoli (frozen is fine)
- 2 tomatoes (if it's in season)
- dried, crumbled oregano (fresh is even better)
- dried, crumbled basil (fresh is even better)
- In addition to these, you can also add thyme, celery, celeriac, Brussels sprouts, etc.
- water
Other seasonings
- 4-5 tablespoons homemade tomato sauce (recipe link in the text)
- 60 g durum wheat spaghetti pasta
Topping:
- grated Parmesan cheese or some smoked cheese
Instructions
- Prepare the vegetables depending on what you are using them for. Cut the zucchini, carrots, celery, and parsley root into julienne strips (matchstick-sized pieces) or cubes, if you prefer.
- Wash the broccoli and cut it into florets. Thinly slice the cabbage. Cut the leek into rings.
- Wash the tomatoes, remove the stems, and cut an X into the bottom. Dip them into boiling water for a few seconds. Then immediately place them in ice-cold water. You can then easily peel off the skin. Dice the peeled tomatoes.
- Sauté the sliced leeks in olive oil for a short time, then add the crushed garlic. Stir and simmer for a while.
- Add the carrots, parsley root, or celery (depending on what you are using). Sauté for a few minutes, then season with salt. Continue sautéing for 5-6 minutes, then pour in the water. Season with salt and add dried or fresh basil and oregano.
- You can add the other vegetables too. And 4-5 tablespoons of tomato sauce.
- After boiling, add spaghetti pasta broken into 2-3 cm pieces.Cook everything together and when ready, serve with grated Parmesan cheese.
- Tip: also delicious with smoked cheese
Calories and macros
Did you like it? There’s more where that came from. 🙂 Sign up for my newsletter!
