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
