top of page


Minestrone soup has a quite the history, known in Italy as "cucina povera" or "poor mans soup." This soup is made differently across different regions of Italy depending on what is available each season. It can be a thicker soup (like the recipe I'm about to share with you) or more of a watery soup with more broth than veggies.

The core ingredients in minestrone are typically celery, onions, garlic, carrots, tomatoes, olive oil, sometimes pasta and it's often topped with shredded parmesan, served with fresh bread. I prefer to make my soup without pasta and then make some fresh separately to add when I am ready to eat it. This way the pasta doesn't get soggy when you reheat the soup for leftovers!

If you are an avid consumer of dairy/ cheese, traditionally this soup is made with a parmesan rind that is cooked in the broth to release it's flavor then the soup is topped with fresh grate parmesan. However, if you are looking for a plant based option this "nutty parm" recipe will provide you with all of that umami and cheesiness you will need.

Nutty Parm Recipe:

In a food processor pulse 2/3 of a cup of raw cashews until ground (don't grind too far into dust!). Next add 1/4 cup of nutritional yeast, 1/2 tsp garlic powder, and 1/2 tsp of salt. Pulse for 5 seconds just till well combined. Store in an air tight container for up to 2 weeks.

What you will need for this recipe:

Beans: Kidney & Cannellini

Mirepoix: Carrots, Celery, Onion

Other: Garlic, Zucchini, Potatoes, Canned Tomatoes, Spinach, Veggie Broth

Herbs: Rosemary, Basil, Thyme, Oregano

You can add whatever hearty veggies you have on hand to this soup depending on the season. I think that some cubed butternut squash would make a wonderful fall addition!

This soup is full of flavorful herbs and the addition of fresh rosemary and basil truly elevates the flavor!



Time: 20 min prep | 35 min cook

Yield: 6-8 servings


1 15oz can of kidney beans, rinsed and drained

1 15oz can of cannellini or great northern beans, rinsed and drained

1 15 oz can of diced tomatoes (with juice)

1 large carrot, diced

1 large celery rib, diced

1 yellow onion, diced

1/2 small zucchini, cut into 1/2 inch cubes

2 small gold potatoes, peeled & cut into 1/2 inch cubes

3 cups of vegetable broth

1/4 cup of tomato paste

2-3 cups spinach or 1 cup frozen spinach

2 cloves of garlic

2 tbsp olive oil

1 tbsp fresh rosemary, finely minced

5 large basil leaved, finely chopped

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp dried parsley

1 tsp salt

1 tsp cracked black pepper


First start by heating your olive oil in a dutch oven or large pot over medium heat. Saute your onions, celery, carrots, and zucchini for 5-7 minutes or until onion begins to turn translucent. Next add the garlic and fresh rosemary, cooking for another 2-3 minutes until fragrant.

Next turn to medium low heat and add in the tomato paste, oregano, thyme, parsley, salt, and pepper stirring till well combined. Then add both types of beans, the potatoes, and the tomatoes (with juice). Allow some of the tomato juice to cook off before adding the vegetable broth. Cover partially and let simmer for 20 minutes.

Add in the fresh or frozen spinach and allow to cook for another 3-5 minutes or until wilted/ thawed. Stir in the fresh basil right before serving and sprinkle with some parmesan or my "nutty parm." (recipe above) Or as some traditional Minestrones do contain a form of pasta feel free to add some Ditalini, Fussili, or Orchiette!

Enjoy :)



Follow Me on Instagram 


What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

bottom of page