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Published on February 11, 2014

Pasta-less Minestrone Soup

February 11, 2014

Minestrone SoupSoup is the perfect dish. It is a magnificent way to get variety in the diet and is delicious for anytime of the day – even breakfast or snack time.  When you pack the soup chockfull of beautiful vegetables it gives you lots of vitamins, fiber and antioxidants in each bite, while filling you up and a delicious way to control weight, cholesterol and blood pressure.

Be creative when putting soups together and be mindful of store bought stock or broth it can push the sodium content of your soup to the limit. Read the label carefully. If time allows make your own stock and keep it on hand in the freezer.

Here is a take on Minestrone without the pasta, making it low in calories yet high in fiber.


  • 1 Tablespoon olive oil
  • ½ teaspoon dried oregano, crushed
  • ½ teaspoon dried basil, crushed
  • 1 cup sliced mushrooms
  • 1 medium onion diced
  • 2 carrots diced
  • 3 celery ribs chopped
  • 4 cloves garlic, minced
  • ½ cup sliced sun-dried tomatoes, pat dry if stored in oil
  • 1 (15 ounce can) cannellini beans, rinsed and drained
  • 1 cup frozen peas
  • 1 Tablespoon vinegar (apple cider or white balsamic) or freshly squeezed lemon


Heat large soup pot on medium heat. When hot add oil add herbs with a pinch of sea salt then add mushrooms, cook the mushrooms until just start to squeak this will give them a nice meaty texture. Add onion with a pinch of sea salt cooking until just start to soften, add carrots and celery with garlic and a pinch of sea salt. Cook the vegetables about 5 minutes to develop flavor the onions will become translucent.

Add tomatoes and cook 5 minutes; add beans and 4 cups water season with salt and black pepper. Bring to a boil; reduce to simmer cooking for 10 minutes. Add peas cooking to heat through about 5 minutes; stir in vinegar.

Taste and adjust salt and black pepper.

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