Healthy Minestrone Recipe

This is my ultimate favourite soup recipe! Of course I have to give the credit to Tosca Reno, the author of ‘The Eat-Clean Diet’ (2007). Many of my favourite recipes come from her cookbooks. I have been making this soup for almost 10 years. Over time I have made some changes to it, especially for canning. Here I will write about how I make it, but you are welcome to buy her book to see her recipe.

The first time I made this soup my pot was not big enough! Make sure you have a large pot! One that holds at least 10 litres.

Also, make sure you have at least 6 hours. You need lots of time to chop and cook the vegetables, and then you need at least an hour for processing the jars.

Ingredients:

1 leek, whites only, halved, rinsed and sliced

2 cups blanched tomatoes (I blanch the night before so they are ready to go)

3 carrots, peeled and sliced into rounds or quarter pieces

1 onion, diced

1/2 red onion, diced

4 stalks of celery, chopped

2 Yukon Gold potatoes, washed and chopped into bite-sized chunks, keep skins on

2 zucchini, diced

1/2 cup red kidney beans (prepare dry beans the night before)

1 cup snow peas, cut into bite-sized pieces

3 cloves garlic, minced

4 Tbsp olive oil (add more as needed)

1/4 pound green beans, cut off and discard ends, and chop into bite-sized pieces

1/2 pound kale

1/2 green cabbage, shredded

1 Tbsp basil (2 Tbsp if using fresh basil)

1 Tbsp parsley (2 Tbsp if using fresh parsley)

1 Tbsp rosemary (2 Tbsp if using fresh rosemary– the only reason why I started growing in my garden was for this recipe!!)

2 litres low-sodium vegetable juice (I like the PC Blue Menu vegetable juice blend)

16 cups low-sodium vegetable stock (Here I use 2, 900mL containers of PC Organic Vegetable Broth + 9 cups of water and 3 vegetable bouillon cubes. Water and bouillon cubes prepared separately before adding to soup mixture)

1/2 cup small pasta shells (I use rice pasta shells)

Instructions:

  1. Prepare the dried beans the night before: bring 2 litres of water to a boil, add beans and bring back to boil. Remove from heat and let soak in pot overnight.
  2. In a large soup pot heat olive oil on medium heat and start adding vegetables. I do them in a specific order, allowing each batch to become slightly soft before adding the next. This is also the way that I grouped vegetables when chopping in advance. See Canning Soup and Having a Baby for more on that.
    1. onion, red onion and leeks
    2. once onions are soft stir in garlic and continue adding vegetables
    3. carrots, celery and potatoes
    4. zucchini and snow peas
    5. green cabbage
    6. kale
    7. once vegetables are fairly soft add tomatoes, spices and green beans
    8. give a good stir and add vegetable juice, soup stock and kidney beans
  3. If canning, let simmer for 1 hour. If serving the soup, then let simmer for 2 hours.
  4. If canning, do not add pasta noodles. Those you can add when you prepare the soup for consumption. If serving soup add noodles about 15 minutes before serving.

img_7018-copy

Canning Instructions: To Come…

My husband’s 100 year-old grandmother loved this soup! That’s gotta to say something about the soup! I continue to make it every year. It’s healthy and delicious!

Advertisements

5 thoughts on “Healthy Minestrone Recipe”

  1. Hey Lisa
    Thanks for the great recipe and what a lovely post The only thing left out is the canning process which would be helpful if someone had never canned soup before
    If using a canner how long for processing and the best hint is to mention the oven processing which saves so much work😀

    Sent from my iPhone

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s