Minestrone soup with rice and kale makes for a healthful go-to during the chilly winter months. This classic soup favorite is comforting and easy to make!
Now that we’re a week deep in 2017, how are you progressing on your goals and intentions?
I admit, my goal of buying nothing this year has already gone by the wayside (for shame!), but I have ordered (and received) some books to kick off my new prescribed reading habit, and know which trail half marathons I’ll be running come Spring and Summer, so not all hope is lost.
From nutritious smoothies all last week to nutritious soup recipes this week, I think we’re doing a pretty decent job at food so far this year.
Now all we need is a fulcrum and some Gore-Tex and we shall move the world!
Minestrone soup is pretty spectacular – it’s one of those recipes I make every month throughout the fall and winter because it’s so easy, so cozy. I eat it when I feel great, I eat it when I feel not-so-great, I eat it to feel great, and I feel great afterwards.
Plus, it’s flipping silly simple to make. Before I started making soups, stews, and chilis, I thought they were the most difficult procedure to ever greet mankind. This just in: they’re the opposite. As in, they’re one of the easiest genres of food to make, one of the most difficult to mess up, and very impressive to boot.
Let’s get down to specifics.
I’ve seen all sorts of takes on minestrone. Some calling for zucchini, some noodles, some green beans, some corn, some 3 different types of beans, some with ham, most with a parmesan rind. The parmesan rind is what inspired this particular batch of soup.
I had a big one sitting in my cheese drawer that I had set aside for the exact purpose to making minestrone soup. No need to go buying parmesan cheese willy nilly just for the sake of this soup, though…you can get along just fine without it.
I like making my minestrone soup with rice instead of noodles to keep it nice and filling. This is just personal preference.
If you’re going grain-less, you can leave it out, or use quinoa. If you like noodles, toss them in. All shapes and colors welcome. If you’re into chicken, sausage, or ham, chop it up and toss it in the stock pot. Cabbage? Yes please.
And since we’re being philosophical, the more garlic the better. But that’s a no-brainer.
Where was I?
Ah yes, kale.
I added kale to this soup for extra nutrients. Shocker. I also took a 2-bean approach with kidney and garbanzos. I did the holy trinity – carrots, celery, onion – as well as some squash. If you have random veggies in your refrigerator or CSA box, toss them in! I served the soup with cornbread and a dusting of freshly-grated parm.
More Healthy Soup Recipes:
- Vegan Butternut Squash Soup with Crispy Sage
- Sweet Potato and Quinoa Stew
- Jamaican Chickpea Stew
- Crock Pot Tunisian Lentil Stew
- Coconut Curry Vegetable Soup
- Thai Coconut Soup with Vegetables
- Creamy Vegan Mushroom Soup
If you make this recipe, please feel free to share a photo and tag @TheRoastedRoot on Instagram!
- 3 tablespoons olive oil
- 1/2 yellow onion, finely chopped
- 3 large carrots, peeled and chopped
- 3 stalks celery, chopped
- 1/3 cup dry brown rice
- 5 cloves garlic, minced
- 1 medium zucchini squash, chopped
- 1 medium yellow squash, chopped
- 2 teaspoons Italian Seasoning
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- 1 teaspoon sea salt, to taste*
- 1 14-ounce can diced tomatoes, un-drained
- 1 14-ounce can garbanzo beans, drained and rinsed
- 1 14-ounce can kidney beans, drained and rinsed
- 6 cups vegetable broth
- 1/4 cup dry white wine, optional
- 1 parmesan rind, optional
- 1 large head kale, chopped, any type will work!
- Heat the olive oil over medium heat and add the onion. Saute, stirring occasionally, until onion is translucent, about 8 minutes.
- Add the carrots and celery, cover, and continue cooking, stirring occasionally, until vegetables have softened but are still al dente, about 8 minutes.
- Add the rice, garlic, squash, seasonings, and salt and cook until garlic is fragrant, about 2 minutes.
- Add the diced tomatoes, beans, broth, wine, and rind, and bring to a full boil. Reduce the heat to a simmer, cover, and cook 30 to 40 minutes, until vegetables are soft. Taste soup for flavor and add more salt to taste.
- Add the chopped kale, cover, and cook until wilted, about 3 minutes.
- Serve soup with grated parmesan cheese and fresh parsley.
*Cut back on the sea salt if you're using diced tomatoes and/or broth that is salted
**Omit the Parmesan to keep this recipe vegan.
Nutrition InformationYield 4 Serving Size 1 of 4
Amount Per Serving Calories 391Total Fat 13gUnsaturated Fat 0gCarbohydrates 54gFiber 13gSugar 17gProtein 15g