Minestrone is a soup made with pasta and vegetables. It is an Italian soup that commonly features onions, celery, carrots, garlic, tomatoes, olive oil, and pasta. Here we take a spring spin on classic minestrone with fresh green vegetables!

Is minestrone healthy?

Yes! This Spring Minestrone Soup with Chickpeas is rich in dietary fiber, vitamins, antioxidants, and minerals because it is so full of fresh veggies. Chickpeas add even more fiber, protein, and minerals.

Can I use frozen vegetables?

The idea here is to make use of fresh, seasonal spring produce, however, yes, of course you can use frozen peas or broccoli.

Do I need to soak dry garbanzo beans?

Yes! Soak in water for 8-10 waters, then drain. Or use canned chickpeas for faster preparation.

Spring Minestrone Soup Recipe

Name: Spring Minestrone Soup Recipe
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Vegetarian
Ingredients: 1 cup dry garbanzo beans (or sub 2 x 14-ounce canned chickpeas – about 3 cups cooked); 2 tablespoons olive oil; 1 medium onion – diced (or sub 2 leeks); 2 cups chopped fennel bulb or sub celery; 4-6 garlic cloves – minced; 1 tablespoon fresh thyme (or 1 teaspoon dried); 4 cups flavorful stock – veggie stock or chicken stock; 4 cups water ( ***use 2 cups, if using canned garbanzo beans); 1 teaspoon salt; 1/4 teaspoon cayenne; 1 teaspoon coriander; 4 ounces pasta (like little elbows, orzo, mini shells, penne); 4 cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauliflower). Feel free to use frozen peas if you like.; 1-2 tablespoons lemon juice, more to taste; 1 cup chopped flat-leaf parsley; 1/4 cup fresh dill (or sub tarragon or basil or chives) A mix is nice too.; Garnish options: fresh herbs, finely grated Parmesan or Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons.

Description

A delicious recipe for Spring Minestrone Soup with Chickpeas (dry or canned) and vibrant spring green vegetables. Keep it vegetarian or make it vegan- a simple adaptable recipe that makes for a healthy weeknight dinner.

Ingredients

Units Scale

1 cup dry garbanzo beans (or sub 2 x 14-ounce canned chickpeas – about 3 cups cooked)
2 tablespoons olive oil
1 medium onion – diced (or sub 2 leeks)
2 cups chopped fennel bulb or sub celery
4–6 garlic cloves – minced
1 tablespoon fresh thyme (or 1 teaspoon dried)
4 cups flavorful stock – veggie stock or chicken stock
4 cups water ( ***use 2 cups, if using canned garbanzo beans)
1 teaspoon salt
1/4 teaspoon cayenne
1 teaspoon coriander
4 ounces pasta (like little elbows, orzo, mini shells, penne)
4 cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauliflower). Feel free to use frozen peas if you like.
1–2 tablespoons lemon juice, more to taste
1 cup chopped flat-leaf parsley
1/4 cup fresh dill (or sub tarragon or basil or chives) A mix is nice too.
Garnish options: fresh herbs, finely grated Parmesan or Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons.

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Instructions

Soak dry garbanzo beans in a bowl of water for 8-10 hours. Drain.
In a large pot or dutch oven, heat oil over medium-high heat. Add onion and fennel and saute 2-3 minutes, stirring often. Turn heat to medium and cook for 5 more minutes or until tender.
Add garlic and thyme, cook 2-3 more minutes.
Add stock, water, corander, cayenne and salt and the soaked chickpeas and bring to a boil. ( See notes for canned chickpeas). Cover and simmer on medium-low for 20-25 minutes or until chickpeas are tender.
Bring to a boil, add the pasta, and when the pasta is about 1/2 way cooked, add the vegetables. (You don’t want to cook the veggies too long, or they will lose their beautiful green color)
When pasta is cooked and veggies are just tender and bright green, stir in parsley and dill (or tarragon)
Add the lemon juice a little at a time, tasting. Adjust salt and pepper to taste.
Serve in bowls and garnish with more fresh herbs, gremolata, grated pecorino, chili flakes, or a dollop of sour cream. Croutons add a nice texture too.

Notes

If using canned chickpeas, reduce water to 2 cups. Drain and rinse and simmer them 3 minutes in the stock, and continue with step 5.

Chef’s Tip: for extra oomph, add a parmesan rind to the simmering broth.

Soup will keep up to 4 days in the fridge- or freeze for up to 6 months.

Nutrition

Serving Size: 1 cup
Calories: 217
Sugar: 5.9 g
Sodium: 618.1 mg
Fat: 5.6 g
Saturated Fat: 0.8 g
Carbohydrates: 34.5 g
Fiber: 5.7 g
Protein: 9.1 g
Cholesterol: 0 mg