Discover the joy of a comforting and nutritious Italian Minestrone Inspired Bowl. This healthy bean bowl is packed with vibrant vegetables and hearty beans, offering a delicious and easy meal perfect for any day of the week. You’ll love how simple it is to create this flavorful dish.
Key Ingredients & Substitutions:
- Cannellini Beans: Use other white beans like great northern or navy beans.
- Diced Tomatoes: Crushed tomatoes or tomato sauce work well too.
- Vegetable Broth: Chicken broth (if you don’t mind non-vegetarian) or mushroom broth can be used.
- Pasta: Small pasta shapes like ditalini or elbow macaroni are ideal. Gluten-free pasta is a great option.
- Spinach: Kale or Swiss chard make excellent green substitutions.
Ingredients:
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 (14.5 ounce) can diced tomatoes, undrained
- 4 cups vegetable broth
- 1 (15 ounce) can cannellini beans, rinsed and drained
- 1/2 cup small pasta (like ditalini or elbow macaroni)
- 2 cups fresh spinach, roughly chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and black pepper to taste
- Fresh parsley or basil, for garnish (optional)
- Nutritional yeast, for topping (optional, for a cheesy flavor)
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 250-300
- Tools Needed: Large pot or Dutch oven, cutting board, knife.
Step-by-Step Instructions:
1. Sauté the Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery, cooking for 5-7 minutes until softened. You are building the flavor base for your healthy bean bowl.
2. Add Garlic and Tomatoes
Stir in the minced garlic and cook for another minute until fragrant. Next, add the undrained diced tomatoes to the pot, scraping up any browned bits from the bottom. This adds a rich tomato base.
3. Simmer the Broth
Pour in the vegetable broth and bring the mixture to a gentle boil. Season with dried oregano and basil, then reduce the heat to a simmer. Let it cook for 10 minutes to allow the flavors to meld beautifully.
4. Cook the Pasta and Beans
Add the rinsed and drained cannellini beans and small pasta to the simmering broth. Cook according to the pasta package directions, usually 8-10 minutes, until the pasta is al dente. Keep stirring occasionally to prevent sticking.
5. Wilt the Spinach
Stir in the fresh spinach during the last 2-3 minutes of cooking. The heat from the soup will quickly wilt the spinach, adding a vibrant green and extra nutrients to your healthy bean bowl.
6. Season and Serve
Taste and adjust the seasoning with salt and black pepper as needed. Ladle your warm Italian Minestrone Inspired Bowl into bowls. Garnish with fresh parsley or basil and a sprinkle of nutritional yeast if desired.
Variation Ideas:
- Add More Vegetables: Include zucchini, green beans, or bell peppers.
- Spice It Up: Add a pinch of red pepper flakes for a little heat.
- Heartier Option: Stir in some cooked quinoa or farro for extra texture and fiber.
Storage Instructions:
Store any leftover Italian Minestrone Inspired Bowl in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth if it has thickened too much.
Frequently Asked Questions (FAQ):
- Can you freeze this healthy bean bowl? Yes, you can freeze it in airtight containers for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
- What kind of pasta is best for minestrone? Small pasta shapes like ditalini, elbow macaroni, or small shells work best.
- Do you have to rinse canned beans? Rinsing canned beans helps reduce sodium and can improve their flavor and texture.
- Can you make this recipe gluten-free? Absolutely, just use gluten-free pasta.
- Is this recipe vegetarian? Yes, this recipe is fully vegetarian and vegan-friendly.
- How can you make it creamier? You can blend a small portion of the soup, especially some of the beans, and then return it to the pot for a slightly creamier texture.