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Asparagus and Spinach Minestrone Soup
Serves 4.
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.
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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:
- calories 259
- protein 12 g
-
total fat
5 g
- sat. fat 1 g
-
total carbohydrates
45 g
- sugars 9 g
- fibre 15 g
- sodium 475 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.
