Mini Minestrone Soup
Mini Minestrone is not your average soup; it's a stealthy creation that brings all the flavour of its mightier counterpart with fewer calories, making it a must-have in the Fasting Mimicking Diet (FMD). (Dr. Longo's brainchild for achieving cellular rejuvenation and overall wellness). This soup may be a mini version of Mighty Minestrone, but it's still big on flavour and lighter on the calorie count, making it a perfect companion for those watching their intake without compromising on taste. Bursting with carrots, celery, green beans, kidney beans, and pinto beans, Mini Minestrone is a vegetable-packed feast that not only satisfies your taste buds but also delivers a nutrient-rich punch. This soup is a wonderful option when you're looking for a guilt-free indulgence that doesn't skimp on flavour.
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Ingredients
- 4¾ cups low-sodium vegetable broth divided into ¼ cup + 4½ cups
- 1 cup diced onion (about ½ medium)
- 1 cup diced celery (about 2 stalk)
- 1 cup peeled and diced carrot (about 2 medium)
- 2 tbsp mushroom powder
- 1 tbsp Bragg
- 1½ tsp minced garlic (about 3 cloves)
- ½ tsp salt
- ½ tsp Spike all-purpose seasoning or Old-Bay seasoning
- ½ tsp marjoram or oregano
- ½ tsp dried thyme
- ¼ tsp ground allspice
- freshly ground black pepper
- 1 cup diced Roma tomato (about 2 medium) + a small amount for garnish
- 1 cup green beans trimmed and chopped fresh or frozen
- ⅓ cup red kidney beans cooked, drained, and rinsed
- ⅓ cup pinto beans cooked, drained, and rinsed
- 2 tbsp tomato paste
- 1 tbsp minced rosemary
- 1 bay leaf
- 2 cups water
- ½ cup whole-grain pasta uncooked small shell or spiral
- ½ cup fresh or frozen corn kernels
- ⅓ cup frozen or canned lima beans
- 1 tbsp minced sage leaves
- 1 tbsp minced basil leaves
- 2 tbsp minced parsley leaves divided into 1 tbsp + 1 tbsp for garnish
Instructions
- In a large soup pot, add ¼ cup low-sodium vegetable broth on medium-high heat. Once hot, add 1 cup diced onion, and sauté until translucent and starting to brown, about 5 minutes. Add a little water if onions start to stick, but let the broth cook off so onions can brown. If they become too dry, onions may burn.
- Add 1 cup each diced celery and diced carrot, 2 tbsp dried mushroom powder, 1 tbsp Bragg seasoning, 1½ tsp minced garlic, ½ tsp each salt, Spike seasoning, dried marjoram, and dried thyme, ¼ tsp ground allspice, and freshly ground black pepper. Stir to combine, cover with a lid, and cook for about 5 minutes or until veggies start to soften. Stir occasionally and add a little water if they start to stick.
- Add 1 cup each diced tomato and chopped green beans, and ⅓ cup each cooked, drained, and rinsed kidney and pinto beans, 2 tbsp tomato paste, 1 tbsp minced rosemary, and 1 bay leaf. Stir until well combined before adding 4½ cups low-sodium vegetable broth and 2 cups water. Increase heat and bring to a boil. Reduce to medium-low, cover, and simmer for an additional 5–10 minutes.
- Add ½ cup uncooked pasta and corn kernels and ⅓ cup lima beans. Cook an additional 6–10 minutes or until pasta is almost fully cooked. Add 1 tbsp each minced sage, basil, and parsley leaves. Let sit for 5 minutes before serving.
- Remove the bay leaf, ladle the soup into bowls, and serve with a sprinkle of parsley and a few slices of diced tomato.
Breakout Trick
If opening a 13.5 oz can of red kidney beans and/or pinto beans, you will only use a portion. Use the remainder in salads or freeze for use at a later date.
Nutrition
Calories: 135kcalCarbohydrates: 29gProtein: 6gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 359mgPotassium: 567mgFiber: 7gSugar: 7gVitamin A: 4047IUVitamin C: 14mgCalcium: 70mgIron: 2mg
Tried this recipe?Let us know how it was!
This is a very tasty way to fast!
Thank you for the recipe
A great option for FMD