Comforting, flavorful, and incredibly nourishing, this minestrone soup is the perfect companion for your busy weeks. Prepared in no time, it's packed with plant-based protein and fiber thanks to the beans and vegetables, helping to support weight and cholesterol management. With its delicious tomato base and creamy texture, it's ideal for meal prep. A true favorite of our nutritionists for its satisfying, balanced, and incredibly easy preparation!
Ingredients
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5 ml (1 tsp) canola oil
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½ large onion, finely chopped
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15 ml (1 tbsp) jarred chopped garlic
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2 medium carrots, chopped
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2 celery stalks, chopped
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1 medium zucchini, chopped
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10 ml (2 tsp) Herbes de Provence
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1,5 L (6 cups) reduced-sodium vegetable broth
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750 ml (3 cups) no-salt-added tomato sauce
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1 can (540 ml / 19 oz) red kidney beans, rinsed and drained
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500 ml (2 cups) small chickpea pasta (such as Catelli Protein+™ pasta)
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500 ml (2 cups) baby spinach
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30 ml (2 tbsp) nutritional yeast
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30 ml (2 tbsp) fresh basil, chopped
Preparation
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In a large non-stick skillet, heat the oil over medium heat. Add onion, garlic, carrots, celery, zucchini and spices. Cook for 5 minutes.
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Add the broth, tomato sauce, beans and pasta. Bring to a boil, then cook for 6 to 10 minutes, until the pasta is tender.
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Add spinach, nutritional yeast and basil. Cook for an additional 3 minutes.
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Serve warm with crackers or toasted multigrain bread.
Notes
Keeps for 5 days in the refrigerator or 3 months in the freezer in an airtight container.
