Longevity Minestrone

A nourishing, Blue Zones-inspired minestrone loaded with cannellini beans, chickpeas, vegetables, and whole wheat pasta. Simple, comforting, and packed with plant protein and fiber, this hearty soup is perfect for a wholesome lunch or dinner.

Author Sarah Cobacho (plantbaes.com)

PREP TIME15

COOK TIME1

TOTAL TIME1 15

Servings 4

Course Soup

Cuisine Italian-Inspired

Keyword basil, beans, Blue Zones, carrot, chickpeas, chili, Comfort Food, Easy Dinner, garlic, Iron-rich, longevity, nutritional yeast, one-pot, onions, pasta, plant-based, potatoes, spinach, tomato, vegan soup

Ingredients

1 ½ 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
2 tsp dried oregano
½ tsp chili flakes
3 tbsp tomato paste
1 ½ cups cooked cannellini beans
1 ½ cups cooked chickpeas
1 can diced tomatoes 14 oz / 400 g
5 cups low-sodium vegetable stock
3 oz whole wheat small pasta see notes
¼ cup nutritional yeast
½ cup basil
3 cups baby spinach roughly chopped
sea salt flakes to taste
freshly ground pepper to taste

Instructions

Sauté the veggies: Heat a large pot over medium heat. Add the olive oil and onions, then cook for about 10 minutes, until slightly translucent.
Add the celery, carrots, potatoes, garlic, oregano, chili flakes, a pinch of salt, and pepper. Mix well, then cook for about 10 minutes, stirring occasionally.
Add liquids and beans: Add the tomato paste, cannellini beans, chickpeas, diced tomatoes, and vegetable stock, then mix well. Cover and simmer for at least 30 minutes.
Cook the pasta: Add the pasta and nutritional yeast, then cook uncovered for a further 10 minutes, or until the pasta is tender.
Finish with greens: Turn off the heat and add the basil and spinach. Stir until just wilted. Adjust salt and pepper to taste, then serve.

Notes

Salt: The amount of salt you will need depends on the vegetable stock you use, and whether your beans are canned (usually salted) or cooked from scratch (no salt added). Start with a couple pinches of salt as you cook, then adjust at the end.

Canned tomatoes: If you have a few extra minutes at the supermarket, compare labels, they are not all equal. Choose the can with the highest percentage of tomatoes, and the lowest added salt. You will taste the difference.

Gluten-free: Use gluten-free small pasta, or skip the pasta and add 2 more potatoes (chopped into small pieces).

Garlic tip: If you can, chop or mince the garlic about 10 to 15 minutes before it goes into the pot. This gives time for allicin (a sulfur-containing compound that forms when garlic is cut or crushed) to develop, which is largely responsible for garlic's sharp aroma and its antimicrobial and antioxidant activity.

Nutritional Information - Per Serving