Cooking for Wellness

Minestrone Soup

Feb. 7, 2017

A classic, hearty soup, which also is very versatile. You can different vegetables, such as green beans, squash or potatoes. Try with cannellini beans and whole grains including orzo or couscous.


  • 8 cups


  • 1 ½ Tbsp olive oil
  • 1 cup yellow onion, finely diced
  • 1 cup peeled and diced carrots
  • 1 cup celery, finely diced
  • 1 cup zucchini, diced
  • 1/2 tsp garlic, chopped
  • 1/4 tsp dried oregano
  • 1/4 tsp dried thyme
  • 1/4 tsp fennel seeds, crushed
  • Pinch red pepper flakes
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • 4 cups vegetable broth (preferably low sodium)
  • 1-14 oz. can diced tomatoes
  • 2 cups cooked kidney beans (if canned, preferably low sodium and rinsed)
  • 2 cups chopped escarole
  • 1 cup farro, cooked (can substitute cooked orzo)
  • 1/4 cup chopped parsley


  1. Heat olive oil in a soup pot over medium heat. Add onion and a pinch of salt and sauté until golden brown, about 2 minutes.
  2. Add the carrots, celery, zucchini, garlic, oregano, thyme, fennel, red pepper flakes, salt and black pepper. Sauté about 4 minutes over medium high heat.
  3. Pour half a cup of broth to deglaze the pot and let cook until broth reduces by half.
  4. Add remaining broth, diced tomatoes and kidney beans. Cover and bring to a boil. Lower the heat and simmer for 10 minutes.
  5. Stir in the escarole and farro. Cook for another 3 minutes. Stir in parsley. Cover and remove from heat.
  6. Serve with basil lemon drizzle (see next recipe) or a sprinkle of parmesan cheese, if desired.


The Cancer Fighting Kitchen by Rebecca Katz