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 flavor 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.
Asparagus and Spinach Minestrone Soup
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Ingredients
- 1 Tbsp 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-inch pieces
- 2 garlic cloves peeled and minced
- 1 Tbsp tomato paste
- 1 tsp Italian seasoning
- 1/2 tsp salt
- 1/2 tsp crushed red pepper flakes
- 1/4 tsp freshly ground black pepper
- 20 oz can diced tomatoes
- 2 cups cooked or canned navy beans drained and rinsed
- 4 cups low-sodium vegetable broth
- 4 cups spinach
- Juice of 1/2 lemon
Instructions
- 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.
Recipe Notes
Per serving: 259 calories; 12 g protein; 5 g total fat (1 g sat. fat); 45 g total carbohydrates (9 g sugars, 15 g fiber); 475 mg sodium
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.
