Healthy Minestrone Soup

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The best Minesgrone soup made with tons of fresh vegetables, pasta, white beans, and a garlicky tomato broth. Jump to Recipe keyboard_arrow_down

363 CALORIES 318g CARBS 11g FAT 15g PROTEIN
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A Healthy Minestrone Soup is filled with amazing fresh vegetables and bursting with everything your body craves on a cold day! Soup is one of our favorite things to have on hand and this classic vegetable, pasta, and bean soup doesn't disappoint.

We all know canned soups are salty bland ghosts that look and taste unappetizing. I'm here to tell you that if the only minestrone soup you’ve ever had came from a can, then you are massively missing out. A Minestrone Soup – made with fresh ingredients – is one of those amazing family recipes to be handed down for generations.

If you aren’t lucky enough to have that kind of a cookbook in your family, though, don’t worry; this recipe is worthy of any family cookbook!

Minestrone soup with vegetables, pasta, and white beans on a spoon.

What Goes in Minestrone Soup?

Depending on who is making your minestrone soup, there are a number of different things you could end up finding in it. Some add green beans, others corn; while you won’t find green beans in this recipe, there is corn, and other universal Minestrone soup ingredients like pasta and diced tomatoes.

This soup also has vegetable broth, summer squash, zucchini, white beans, spinach, carrots, garlic, and onions. Oregano, salt, and freshly ground black pepper are also added in to help give it a delicious, complex flavor profile.

Where Does Minestrone Soup Come From?

The earliest versions of Minestrone soup actually predate the Roman Empire, all the way back to Latin tribes hailing from Italy. These tribes were vegetarian by necessity, living mostly on staple vegetables like lentils, cabbage, carrots, and garlic. The main dish during this time was a porridge made from spelt flour cooked in salt water with whatever vegetables they had on hand added to it.

Over time this soup transformed into the Minestrone soup we know today – though tomatoes and potatoes weren't added until the 16th century, when they were brought back from the New World to make the Minestrone soup we know today.

Can This Be Made in a Slow Cooker or Instant Pot?

Yes!

This recipe is amazing in a slow cooker and instant pot.

For making it in the slow cooker, add all of the ingredients – except the pasta – and cook them for 6 hours on low, or 4 hours on high. When you are 20 minutes from done, add the pasta. This will allow the pasta time to cook and soak up some of the amazing flavor you’ve been developing over the past few hours.

Cooking minestrone soup in the instant pot is a little bit more complicated. Start off by sautéing your onion and garlic in the instant pot and add the vegetables, excluding the spinach. Then add your pasta, diced tomatoes, broth, herbs, and salt and pepper to taste. Pressure cook this for 2 minutes then do a quick release so you can relieve the pressure quickly and get inside. At this point you can add your beans and spinach and sauté for another 5 minutes, or until the beans and pasta are cooked through.

Can This Recipe Be Frozen?

One of my favorite things about soup is how well it keeps in the freezer – you could make a soup in the days leading up to Halloween, and not eat it until New Years!

Yes, absolutely, minestrone soup will keep in the freezer for as many as 3 to 4 months.

Simply put it in a container, and let it freeze – make sure the container isn’t completely full though because the soup will expand when it freezes (which is why I don't really use glass jars). I’m a big fan of using freezer safe Ziploc bags and filling them with serving sized helpings. This way, if I want some soup, all I have to do is take a bag out of the freezer and reheat exactly how much I want!

Using the bags also allows me to freeze the soup laying flat, so I get stackable bags of soup.

What to Eat With Minestrone Soup

Minestrone soup is one of those soups that is just made to be eaten with bread –

In fact, thanks to its already robust and hearty nature, I actually recommend that you not have anything else with it except bread – though remember that bread bowls count here (just make sure to have a plate or something under it)! Other bread options that work fantastically are a good homemade farmhouse style bread or some delicious sourdough.

You don’t have to make your own sourdough! Store bought is still AMAZING. Whatever bread you have on hand will also work, even if it’s a little bit stale. Just use it to soak up some of the fluid!

Garden minestrone soup in two bowls with fresh vegetables, pasta, and white beans.

Other Soup Recipes

The Recipe
Minestrone soup with zucchini, yellow squash, pasta, white beans, spinach, and tomatoes in two bowls.

Healthy Minestrone Soup

PREP TIME: 10 Min
COOK TIME: 30 Min
TOTAL TIME: 40 Min
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Ingredients

US METRICS
  • 1 tbsp olive oil
  • 1 U onion, chopped
  • 6 U garlic cloves, minced
  • 3 cups summer squash, chopped
  • 3 cups zucchini, chopped
  • 3 U carrots, chopped
  • 1 cup canned corn, drained (or frozen)
  • 32 oz. canned diced tomatoes
  • 4 cups vegetable broth
  • 8 oz. pasta (regular, whole wheat, or GF)
  • 15 oz. canned white beans, rinsed and drained
  • 3 cups fresh baby spinach
  • Salt and pepper to taste

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Instructions

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1

Heat the olive oil over medium heat. Add the onion and cook for 4-5 minutes. Add garlic and Italian seasoning. Cook for 1 minute.

2

Add the zucchini, summer squash, carrots, and corn. Cook for 3-4 minutes. Add the tomatoes and broth. Bring to a simmer and cook for 10 minutes.

3

Add the pasta and beans. Cook for 10 minutes or until pasta is tender. Stir in the spinach and let wilt. Season with salt and pepper.

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4 Blue
4 Purple
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Nutritional Facts
Serving Size: 1.25 cups
Amount Per Serving
Calories 363
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 1g
4%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 879mg
38%
Total Carbohydrate 318g
105%
Dietary Fiber 19g
75%
Sugars 10g
Protein 15g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Healthy minestrone soup with white beans, pasta, tomato broth, and lots of vegetables.
† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
3 Comments
On Healthy Minestrone Soup
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user image
March 6, 2017 - 04:23
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5
I made this soup without the high fiber pasta and it was quite delicious. I find that cooking the pasta in the soup and then leaving it in the fridge, thickens the soup more than I prefer. One could add leftover pasta or rice later, but the soup is great as is.
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Maldon Meehan
April 10, 2016 - 22:32
Add a Rating:
5
Great soup, I make it every week now.
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February 7, 2016 - 17:24
Add a Rating:
5
Excellent soup and very filling! Really enjoyed it!
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