Discover the perfect way to warm up your week with our delicious Italian vegetable soup recipe. Bursting with the flavors of fresh and healthy vegetables, this soup is a comforting treat that will leave you completely satisfied. Not only is it delicious, but it offers incredible versatility as it can be easily made in advance and frozen for later enjoyment. Whether you’re in the mood for a quick and healthy meal or want to stock up on convenient frozen meals, this soup is your first choice. Elevate your taste buds and nourish your body with every spoonful of this deliciousness!
- 2 each onions and carrots, chopped
- 4 stalks celery, chopped
- 1 tbsp olive oil
- 2 tbsp sugar
- 4 garlic cloves, crushed
- 2 tbsp tomato paste
- 2 bay leaves
- a few sprigs of thyme
- 3 zucchini, chopped
- 400 g canned beans, drained
- 400 g chopped canned tomatoes
- 1.2l vegetable broth
- 100g Parmesan or vegetarian equivalent, grated
- 140g small pasta shapes
- small bunch of basil, chopped
- Gently sauté onions, carrots and celery in oil in a large pot until soft, 20 minutes.
- If they stick, splash them into the water.
- Add sugar, garlic, puree, herbs and zucchini and cook over medium heat for 4-5 minutes until lightly browned.
- Add beans, tomatoes and stock and simmer for 20 minutes.
- If you want to freeze it, cool it and do it now (freeze for up to three months).
- If not, add half the Parmesan and pasta and simmer until pasta is cooked through, 6-8 minutes.
- To serve, sprinkle with basil and remaining Parmesan.
- If frozen, thaw and reheat before adding pasta and cheese and continuing as above.
Equipment and tools
To prepare Italian vegetable soup you will need the following equipment and tools:
- A cutting board
- A kitchen knife
- A big pot
- A wooden spoon
- A can opener
- A grater
This Italian vegetable soup recipe contains the following allergens:
- Cheese (Parmesan or vegetarian equivalent)
- Noodles (gluten)
Please note that if you have specific allergies or dietary restrictions, you may need to substitute certain ingredients or avoid this recipe entirely.
Storage and leftovers
If there are any leftovers of the Italian vegetable soup, you can store them in an airtight container in the refrigerator for up to 3 days. When reheating, be sure to heat the soup thoroughly before serving.
Health Benefits of Italian Vegetable Soup
Italian vegetable soup, also called minestrone, is a delicious and nutritious dish full of vegetables and variety of flavors. This hearty soup not only warms you up on cold days, but also offers numerous health benefits. Let’s take a closer look at some of the key ingredients and their health-promoting properties:
1. Onions and carrots
Onions and carrots are staple ingredients in many Italian recipes, including vegetable soup. Onions are rich in antioxidants and contain compounds that can help reduce inflammation and promote heart health. Carrots are an excellent source of beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for maintaining good vision, a healthy immune system and promotes healthy skin.
Not only is celery low in calories, but it also offers several health benefits. It is a great source of vitamin K, which plays a crucial role in bone and heart health. Additionally, celery contains antioxidants and anti-inflammatory compounds that may help protect against chronic diseases such as cancer and heart disease.
3. Olive oil
Olive oil, commonly used in Mediterranean cuisine, is a healthy fat known for its numerous health benefits. It is rich in monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease. Olive oil also contains antioxidants that protect cells from oxidative damage.
Garlic not only adds delicious flavor to dishes but also offers several health benefits. It is known for its potential immune-boosting properties and may help reduce the risk of certain cancers. Garlic is also rich in antioxidants, which can help protect against oxidative damage and promote overall health.
5. Tomato puree and chopped tomatoes
Tomatoes are a rich source of vitamin C, which plays an important role in immune function and collagen production. They also contain lycopene, an antioxidant that has been linked to a lower risk of certain cancers, particularly prostate cancer. Tomato puree and chopped tomatoes used in the soup provide concentrated doses of these beneficial compounds.
6. Zucchini (zucchini)
Zucchini, also known as zucchini, is low in calories and full of nutrients. They are an excellent source of fiber, which aids digestion and helps maintain a healthy weight. Zucchini also contains vitamins A and C, which support immune function and contribute to healthy skin.
7. Butter beans
Butter beans are a great source of plant-based protein and are therefore a valuable ingredient for vegetarians and vegans. They are also a good source of fiber and contain important minerals such as iron and magnesium.
8. Parmesan cheese
Although it is optional and can be replaced with a vegetarian equivalent, Parmesan cheese adds delicious flavor to Italian vegetable soup. Parmesan is a good source of calcium and protein, two important nutrients for maintaining strong bones and muscles.
9. Small pasta shapes
Small noodle shapes not only improve the consistency of the soup, but are also a source of carbohydrates. Carbohydrates are the body’s preferred source of energy and are necessary for proper brain function and physical endurance.
Basil gives the Italian vegetable soup a fresh and aromatic note. It is a good source of vitamin K, iron, calcium and antioxidants. Basil also contains essential oils with potential anti-inflammatory and antibacterial properties.