MEAN BEAN MINESTRONE
SERVES 8 TO 10 PORTIONS
1 tbsp (15 ml) olive oil
1⁄2 cup (80 g) (2.8oz) chopped red onion
4 cloves garlic, grated or pressed
1 leek, white and light green parts, trimmed and chopped (about 4 ounces, or 113 g)
2 carrots, peeled and minced (about 4 ounces, or 113 g)
2 ribs of celery, minced (about 2 ounces, or 57 g)
2 yellow squashes, trimmed and chopped (about 8 ounces, or 227 g)
1 green bell pepper, trimmed and chopped (about 8 ounces, or 227 g)
1 tbsp (16 g) (0.56oz) tomato paste
1 tsp dried oregano
1 tsp dried basil
1⁄2 tsp smoked paprika
1⁄8 to 1⁄4 tsp cayenne pepper, or to taste
2 cans (each 15 ounces, or 425 g) diced fire-roasted tomatoes
4 cups (940 ml) vegetable broth, more if needed
3 cups (532 g) (19oz) cannellini beans, or other white beans
2 cups (330 g) (12oz) cooked farro, or other whole grain or pasta
Salt, to taste
NUTRITIONAL VALUES
Calories: 305kcal
Fat: 2.9g (0.5g S.Fat)
Carbs: 52.5g
Protein: 18.1g
Sugar: 4.8g
Sodium: 418mg
METHOD
Combine the oil, onion, garlic, leek, carrots, celery, yellow squash, bell pepper, tomato paste, oregano, basil, paprika, and cayenne pepper in a large pot. Cook, stirring frequently, over medium-high heat until the vegetables begin to soften, about 6 minutes.
Combine the tomatoes and broth in a mixing bowl. Bring to a boil, then reduce to a low heat, cover, and leave to simmer for 15 minutes.
Cook for another 10 minutes after adding the beans. Cook for 5 minutes more after adding the farro to heat it up.
It should be noted that this is a thick minestrone. If there are any leftovers (which, by the way, taste even better), the soup will thicken even more once chilled.
If you prefer a thinner soup, add more broth and adjust the seasoning as needed. If desired, sprinkle Nut and Seed Sprinkles on each portion before serving.
Refrigerate leftovers in an airtight container for up to 5 days. The minestrone can also be stored in the freezer for up to 3 months.
Combine the tomatoes and broth in a mixing bowl. Bring to a boil, then reduce to a low heat, cover, and leave to simmer for 15 minutes.
Cook for another 10 minutes after adding the beans. Cook for 5 minutes more after adding the farro to heat it up.
It should be noted that this is a thick minestrone. If there are any leftovers (which, by the way, taste even better), the soup will thicken even more once chilled.
If you prefer a thinner soup, add more broth and adjust the seasoning as needed. If desired, sprinkle Nut and Seed Sprinkles on each portion before serving.
Refrigerate leftovers in an airtight container for up to 5 days. The minestrone can also be stored in the freezer for up to 3 months.
