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Longevity Minestrone Recipe

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4.2 from 4 reviews

Longevity Minestrone is a hearty and nutritious vegetable soup packed with wholesome ingredients like cannellini beans, chickpeas, whole wheat pasta, and fresh greens. This comforting dish combines the robust flavors of garlic, oregano, tomato paste, and chili flakes, simmered slowly to develop a rich, savory broth. Perfect for a healthy, filling meal, this minestrone is vegetarian, low in sodium, and suitable for those seeking a nourishing, plant-based option.

Ingredients

Vegetables

  • 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
  • 1/2 cup basil
  • 3 cups baby spinach, roughly chopped

Legumes and Beans

  • 1 1/2 cups cooked cannellini beans
  • 1 1/2 cups cooked chickpeas

Pantry Staples

  • 1 1/2 tbsp olive oil (plus an additional 1 1/2 tbsp for sautéing)
  • 2 tsp dried oregano
  • 1/2 tsp chili flakes
  • 3 tbsp tomato paste
  • 1 can (14 oz / 400 g) diced tomatoes
  • 5 cups low-sodium vegetable stock
  • 3 oz whole wheat small pasta
  • 1/4 cup nutritional yeast
  • Sea salt flakes, to taste
  • Freshly ground black pepper, to taste

Instructions

  1. Sauté the veggies: Heat a large pot over medium heat and add 1 1/2 tablespoons of olive oil. Add the finely diced onions and cook for about 10 minutes until they become slightly translucent. Then add the celery, carrots, potatoes, minced garlic, dried oregano, chili flakes, a pinch of salt, and freshly ground black pepper. Stir well and continue to cook for another 10 minutes, stirring occasionally, to soften the vegetables and release their aromas.
  2. Add liquids and beans: Stir in the tomato paste, cooked cannellini beans, cooked chickpeas, diced tomatoes (with juice), and low-sodium vegetable stock. Mix everything thoroughly, then cover the pot with a lid and reduce the heat to let it simmer gently for at least 30 minutes. This slow simmer allows the flavors to meld and the soup to develop a rich base.
  3. Cook the pasta: After simmering, add the whole wheat small pasta and nutritional yeast to the soup. Leave the pot uncovered and cook for an additional 10 minutes or until the pasta is cooked to tenderness. Stir occasionally to prevent sticking and ensure even cooking.
  4. Finish with greens: Turn off the heat and immediately add the fresh basil and roughly chopped baby spinach to the soup. Stir gently until the greens are just wilted. Taste the broth and adjust salt and pepper as needed before serving warm.

Notes

  • Use whole wheat small pasta to add fiber and nutrients; small shapes like ditalini or small shells work best.
  • For a spicier soup, increase the chili flakes as desired.
  • Cooking the pasta directly in the soup adds heartiness and avoids extra dishes.
  • Nutritional yeast adds a cheesy flavor and extra B vitamins, making this soup richer without dairy.
  • Leftovers store well in the fridge for up to 3 days and can be frozen for up to 1 month.

Find it online: https://bitezly.com/longevity-minestrone-recipe/