Healthy Minestrone

Needing a hit of vegetables ? Stave off those winter ills with this healthy vegetable soup packed full of good things. It only takes just over 30mins to make from start to finish.

Feel free to change the ingredients to include tinned beans instead of chickpeas, if you prefer. I liked the addition of chickpeas, they hold together well and don’t go mushy.

Tuscan cabbage, also known as cavolo nero, is available from most green grocers these days. If not available, you could substitute with silverbeet.


1-2 tblspn olive oil or butter
1 leek cleaned and chopped
1 onion, peel and diced
4 cloves of garlic, roughly chopped
1 carrot, chopped into a small dice
1 zucchini, chopped into a small dice
1 bunch of cavolo nero (Tuscan cabbage), roughly chopped (about 180g)
3 bay leaves (fresh if you can get them)
1 big handful of chopped parsley
200g tinned Italian tomatoes
1 5cm piece of Parmesan cheese rind
125g tinned chickpeas
1.5 litres of cold water (approx)
1-2 tblspn Pesto (homemade preferably)
salt and pepper


1. Put all the chopped vegetables into a large saucepan and drizzle with 1 tblspn olive oil or butter. Stir vegetables constantly on a low heat for a few minutes until vegetables start to soften and ‘sweat’. Don’t over fry or brown the vegetables.
2. Add the tinned tomatoes, parsley, bay leaves and Parmesan rind. Sprinkle over a teaspoon of sea salt and top with around 1.5 litres of water to cover the vegetables.
3. Bring to the boil and reduce heat to simmer for around 20 mins. (Remove the Parmesan rind after about 10 mins of cooking).
4. Add a dollop or two of Pesto sauce and the chickpeas. The amount of Pesto will depend on how strong your pesto is. Start off with one tablespoon and taste – the Pesto shouldn’t overpower the soup but give a good flavour.
5. Cook for another 5-10mins and give a good stir and taste. Adjust seasoning if required and add few grinds of pepper.

Serves 4-6.


About Soul Kitchen Blog

Welcome to Soul Kitchen Blog. Sure food ultimately is fuel for the body but made with love is so much more and truly nourishes the soul. As cliche as it sounds, life really is too short to eat bad food and drink bad wine. I have a passion for cooking and a love of good food. I am committed to my quest of searching for fabulous recipes that just so happen to be gluten free. In recent years I discovered that I have intolerance to gluten and whilst its changed my eating habits somewhat, I refuse to allow it to limit my choices to eat well or make those that I cook for feel that they are missing out on anything. My mandate is simple... Feed the body and nourish the soul. I look forward to sharing my journey with you ....
This entry was posted in Fruit & Vegetables, Italian, Soup, Vegetarian and tagged , , , , , , . Bookmark the permalink.

2 Responses to Healthy Minestrone

  1. Tracey says:

    Hello SKB – my family has just feasted on this delicious soup – I substituted spinach for the cabbage and it was lovely. Thank you.

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