A few weeks ago, a friend of mine sent me a request teaching him how to cook healthy food. I decided to start him with soup recipes – they’re perfect for meal preps, have a pretty good margin for error and are extremely healthy. This Minestrone recipe was the first recipe I cooked in my Whole Food Production class at Bastyr University. It’s a tomato-based recipe full of plant phytonutrients. This recipe was adapted from the recipe of Cynthia Lair and her book Feeding for the Whole Family.

Minestrone Soup

  • 1 tablespoon extra-virgin olive oil or coconut oil
  • 1 tablespoon butter or ghee
  • 2 cloves garlic, minced
  • 1 large onion, diced
  • 1 medium carrot, sliced
  • 1 stalk celery, diced
  • 1 small potato, diced
  • 1 15-ounce can diced tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • 3 cups chicken or vegetable broth
  • ¾ cup fresh or frozen corn
  • ¾ cup green beans, cut into 1 1/2” pieces
  • 1 cup cooked kidney beans
  • ¼ cup chopped fresh basil

Parmesan cheese

  • 1. In a large soup pot over medium heat add olive oil, butter, garlic and onion. Sauté until onion is soft.
  • 2. Add carrots, celery, potato and sauté about 5 minutes more.
  • 3. Add tomatoes, oregano, salt and chicken broth.
  • 4. Bring heat up to simmer. Cover and cook 30 minutes.
  • 5. Add corn, green beans and kidney beans and simmer for another 8-10 minutes, until green beans are tender.
  • 6. Stir in fresh basil, black pepper to taste and serve with freshly grated parmesan on top.

Preparation time: 1 hour

Makes 3-4 servings

What are you waiting for? Get cooking!

Your Partner in Health,

Dr. Rayms