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Magnificent Minestrone

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Submitted by angelwatcher3

Three-bean vegetarian minestrone soup with chickpeas, adzuki beans, kidney beans, pearl barley and tomatoes, finished with red wine, soy sauce, and grated Parmesan. A hearty Italian soup packed with protein and fiber.

YIELD

4 servings

PREP

10 min

COOK

1 hrs

READY

1 hrs

Most minestrone recipes lean on one or two beans. This one goes big with three: chickpeas, adzuki, and red kidney beans, each bringing a different texture to the pot. Chickpeas stay firm, kidney beans turn creamy at the center, and adzuki adds a subtle sweetness that rounds out the broth.

Pearl barley is the sleeper ingredient. As it simmers it releases starch into the broth, thickening the soup naturally so there is no need for flour or cream. The grain itself turns plump and chewy, adding a pleasant bite between beans.

Two finishing moves set this version apart from the supermarket canned stuff. A splash of red wine brightens everything at the end, and a tablespoon or two of soy sauce quietly boosts savory depth the way Parmesan does in Italian kitchens. Stir the Parmesan in off the heat so it melts into the broth without clumping.

Pro Tips

  • Soak dried beans overnight or use canned (drained and rinsed) to cut cooking time; canned beans go in during the last 15 minutes of simmer
  • Do not add the wine, soy sauce, or Parmesan until the end; boiling burns off the wine aromatics and the soy turns harsh
  • Fish out the bay leaf before serving, nobody wants to chew on it
  • The soup thickens as it sits; loosen leftovers with a splash of broth or water when reheating

Variations

  • Swap adzuki for cannellini or borlotti for a more traditional Italian profile
  • Stir in a cup of cooked small pasta (ditalini or elbow) with the Parmesan for a heartier meal
  • For a vegan version, skip the Parmesan and use a Parmesan rind during simmering (remove before serving) plus extra nutritional yeast stirred in at the end

Ingredients

1 237
CUP ML ADZUKI BEANS *
1 237
1 ½ 1.5
QUARTS QUARTS WATER *
½ 118
CUP ML PEARL BARLEY
2 2
STALKS EACH CELERY
chopped
1 1
EACH CARROT
thinly
16 462.4
OUNCES ML/G TOMATOES
chopped
12 346.8
OUNCES ML/G TOMATO JUICE
2 30
TABLESPOONS ML OLIVE OIL
1 1
EACH ONION
chopped
½ 118
CUP ML PARSLEY LEAVES
chopped
½ 118
CUP ML SPINACH
chopped
2 2
CLOVES EACH GARLIC
mashed
1 5
TEASPOON ML OREGANO
1 1
EACH BAY LEAF *
4 60
TABLESPOONS ML RED WINE
2 30
TABLESPOONS ML PARMESAN CHEESE

Directions

Sauté onion, parsley, spinach, garlic and herbs in olive oil until tender.

Mix all ingredients except wine, soy sauce, and parmesan cheese.

Simmer covered for 1 hour.

Stir in wine, soy sauce and Parmesan cheese before serving.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 497g (17.5 oz)
Amount per Serving
Calories 410 20% from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 964mg 40%
Total Carbohydrate 20g 20%
Dietary Fiber 10g 39%
Sugars g
Protein 27g
Vitamin A 96% Vitamin C 78%
Calcium 15% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 

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