Easy Tuscany Minestrone Soup (Oil-Free)
I absolutely love this simple, easy, and oil-free Tuscany Minestrone Soup—it’s both healthy and delicious! The onion, carrots, celery, and garlic provide a hearty base rich in vitamins, minerals, and antioxidants. Tomatoes offer lycopene, while chickpeas contribute plant-based protein and fiber. Tomato paste and Italian herbs add depth of flavor without excess calories or sodium. The veggie broth enhances the savory profile, and a touch of salt balances the taste. Finally, the addition of any greens like spinach, kale, or arugula not only boosts the nutrient content but also adds freshness and texture. Together, these components create a nourishing and flavorful soup perfect for satisfying cravings while promoting overall well-being. This recipe is inspired by the Blue Zones.
What you will need:
- yellow onion
- carrots
- celery
- garlic
- canned tomatoes
- chickpeas
- tomato paste
- Italian herbs
- veggie broth
- any greens
What you can add-in:
- Whole grain like Quinoa or Farro: Adds texture and protein to the soup, enhancing its nutritional profile.
- Cannellini Beans: Adding another type of bean, can further boost the protein and fiber content and provide a creamy texture.
- Fresh Herbs: Chopped fresh basil or parsley can add brightness and freshness to the soup when added just before serving.
- Zucchini or Bell Peppers : For added vitamins, color and fiber
- Nutritional Yeast: Sprinkling some nutritional yeast on top of the soup before serving can provide a cheesy flavor and boost the soup’s B-vitamin content.
- Croûtons : I LOVE a good crunch in a warm, hearty soup.
Best Pant-Based Protein:
- Tofu: Cubed tofu can be added to the soup for a protein boost. It absorbs the flavors of the soup while providing a hearty and nutritious addition.
- Tempeh: Crumbled or diced tempeh can add texture and protein to the soup. It pairs well with the other ingredients and absorbs the flavors of the broth.
- Edamame: Shelled edamame can be added directly to the soup to increase its protein content. Edamame adds a pop of color and texture while contributing plant-based protein.
- Seitan: Sliced or diced seitan can be added to the soup for a meaty texture and protein boost. It’s made from wheat gluten and has a chewy texture that works well in soups.
- Plant-based Sausage: Sliced plant-based sausage can add protein and flavor to the soup. Look for varieties made from ingredients like tofu, seitan, or legumes.
More Healthy Soups
Sunrise in Tuscany Soup (Oil-Free)
Ingredients
- 1 large yellow onion
- 3 carrots finely diced
- 3 stalk celery diced
- 6 garlic cloves
- 1-14.5 onces can tomatoes
- 1 can chickpeas (about 2 cups)
- 1 tbsp tomato paste
- 1.5 tsp italian herbs dried
- 4 cups veggie broth
- 1 tsp salt
- 2 handful any greens spinach, kale, arugula
Instructions
- Heat a large pot and sauté onion, carrots, celery, and garlic until softened.
- Add tomatoes, tomato paste, Italian herbs, salt, and veggie broth. Simmer for 15-20 minutes.
- Stir in chickpeas and cook for another 5-10 minutes.
- Add greens and cook until wilted.
- Adjust seasoning and serve hot with warm bread and hummus. Enjoy!