Minestrone Soup
Download the MIND Diet Minestrone Soup Recipe Here
Looking for a delicious and nourishing way to support brain health while enjoying a classic comfort dish? This Minestrone Soup is a perfect fit while also promoting the MIND Diet, which focuses on boosting cognitive function. Packed with colorful vegetables and whole grains. Warm, satisfying, and full of flavor, this Minestrone Soup is a simple yet powerful meal to fuel your body and mind.
PREP TIME: 10 minutes
COOK TIME: 30 minutes
SERVES: 6
MIND POINTS: 2 OV, 0.5 LG, 0.5 WG
INGREDIENTS:
2 tablespoons Extra-Virgin Olive Oil (EVOO)
1 medium yellow onion, diced
2 medium carrots, chopped
2 celery ribs, thinly sliced
3 teaspoons dried herb blend such as Italian seasoning (or 1 tsp each of oregano, thyme, parsley, etc.)
1/4 teaspoon sea salt
1/2 teaspoon black pepper
3 garlic cloves, minced or pressed
1 (28-ounce) can fire roasted diced tomatoes
1½ cups kidney or white beans, or 1 can beans, drained and rinsed
1 cup chopped green beans (fresh or frozen)
4 cups low-sodium vegetable stock
2 bay leaves
2 cups fresh spinach
¾ cup small pasta such as elbows or shells (whole grain if possible)
Red pepper flakes (optional)
Grated reduced fat Parmesan cheese (optional)
DIRECTIONS:
Heat EVOO in a dutch oven or large pot over medium heat. Add onions, carrots, celery, dried herbs, salt, and pepper. Cook, stirring occasionally, until the vegetables begin to soften, about 8 min. Add garlic, being mindful not to burn, and cook additional 1-2 min.
Add tomatoes, beans, green beans, stock, and bay leaves. Cover and simmer for at least 20 minutes.
Meanwhile, cook pasta until firm al dente, about 6 minutes. When ready to serve, add spinach and cooked pasta to soup and stir to wilt spinach. (If planning to freeze, keep pasta separate) Season to taste with additional herbs and spices. Option to serve with red pepper flakes and sprinkle of Parmesan.
NUTRITION FACTS: