Description
A hearty and nutritious Longevity Minestrone soup packed with vegetables, beans, whole wheat pasta, and leafy greens, simmered to perfection for a comforting and wholesome meal that’s perfect for any season.
Ingredients
Vegetables and Aromatics
- 1 1/2 tbsp olive oil
- 2 medium onions, finely diced
- 3 celery stalks, finely diced
- 2 carrots, chopped into small pieces
- 2 medium potatoes, chopped into small pieces
- 6 garlic cloves, minced
Herbs and Spices
- 2 tsp dried oregano
- 1/2 tsp chili flakes
- Sea salt flakes, to taste
- Freshly ground pepper, to taste
Beans and Canned Goods
- 3 tbsp tomato paste
- 1 1/2 cups cooked cannellini beans
- 1 1/2 cups cooked chickpeas
- 1 can diced tomatoes (14 oz / 400 g)
Liquids and Pasta
- 5 cups low-sodium vegetable stock
- 3 oz whole wheat small pasta
Finishing Touches
- 1/4 cup nutritional yeast
- 1/2 cup fresh basil
- 3 cups baby spinach, roughly chopped
Instructions
- Sauté the veggies: Heat a large pot over medium heat. Add the olive oil and onions, then cook for about 10 minutes until they become slightly translucent. Add the finely diced celery, chopped carrots, potatoes, minced garlic, dried oregano, chili flakes, a pinch of salt, and freshly ground pepper. Mix well and continue cooking for about 10 minutes, stirring occasionally to soften the vegetables.
- Add liquids and beans: Stir in the tomato paste, cooked cannellini beans, cooked chickpeas, canned diced tomatoes, and the low-sodium vegetable stock. Mix thoroughly, then cover the pot and let everything simmer gently for at least 30 minutes to allow the flavors to meld and the potatoes to cook through.
- Cook the pasta: Remove the lid and add the whole wheat small pasta along with the nutritional yeast to the simmering soup. Cook uncovered for approximately 10 minutes, or until the pasta reaches the desired tenderness.
- Finish with greens: Turn off the heat and immediately add the fresh basil and roughly chopped baby spinach. Stir the soup gently until the greens wilt. Taste and adjust seasoning with additional salt and pepper as needed. Serve hot for a nourishing, satisfying meal.
Notes
- Using low-sodium vegetable stock helps control the salt content of the soup.
- Whole wheat pasta adds extra fiber and nutrients compared to regular pasta.
- Nutritional yeast boosts the umami flavor while adding a vegan source of B vitamins.
- This soup can be made vegan and vegetarian friendly by keeping the stock vegetable-based and omitting any animal products.
- Feel free to substitute or add other vegetables based on seasonality or preference.
- Prep Time: 15 minutes
- Cook Time: 1 hour
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
