In Italian parlance, the word minestrone means “big soup.” This recipe certainly fits the bill with a hearty spring vegetable-and-bean soup that delivers big-time flavour and nutrition. If available, fiddleheads can be used instead of asparagus.
Nutrition bonus
Nutritionally overachieving asparagus is rich in a range of nutrients, including folate, vitamin K, vitamin A, and vitamin C.
Pay it forward
Don’t compost leek tops and asparagus ends. Bundle them up and stash them in the freezer along with other veggie trimmings, such as mushroom stems, in an airtight container. When you’ve collected enough, use these scraps to make vegetable stock.
Asparagus and Spinach Minestrone Soup
Ingredients
- 1 Tbsp (15 mL) extra-virgin olive oil or avocado oil
- 2 small leeks, white and light green parts, thinly sliced
- 1 large yellow bell pepper, chopped
- 1 bunch asparagus, ends trimmed and cut into 1 in (2.5 cm) pieces
- 2 garlic cloves, peeled and minced
- 1 Tbsp (15 mL) tomato paste
- 1 tsp (10 mL) Italian seasoning
- 1/2 tsp (2 ml) salt
- 1/2 tsp (2 mL) crushed red pepper flakes
- 1/4 tsp (1 mL) freshly ground black pepper
- 20 oz (591 mL) can diced tomatoes
- 2 cups (500 mL) cooked or canned navy beans, drained and rinsed
- 4 cups (1 L) low-sodium vegetable broth
- 4 cups (1 L) spinach
- Juice of 1/2 lemon
Nutrition
Per serving:
- calories259
- protein12 g
- total fat5 g
- sat. fat1 g
- total carbohydrates45 g
- sugars9 g
- fibre15 g
- sodium475 mg
Directions
01
In large saucepan over medium, heat oil. Add leeks and yellow pepper; cook until softened, about 5 minutes. Stir in asparagus and garlic; heat for 3 minutes. Stir in tomato paste, Italian seasoning, salt, red pepper flakes, and black pepper; heat for 1 minute. Add tomatoes, beans, and broth to pot. Bring to a boil; cover and simmer over medium-low heat for 10 minutes. Stir in spinach and lemon juice and heat for 5 minutes.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
