
White Bean Minestrone
The filling Italian meal-in-a-bowl soup that won't break the bank: vegetables, white beans and small pasta cooked in the same pot, with Parmesan on top.
Calories500 kcal
Protein23 g
Carbs66 g
Fat16 g
💡 Use this recipe to fuel your /sport workouts with FitBot.
📝 Ingredients
- 3 tbsp olive oil (2 for cooking, 1 for serving)
- 1 brown onion (150 g)
- 2 carrots (200 g)
- 2 celery sticks (120 g)
- 1 courgette (250 g)
- 2 garlic cloves
- 1 tin of chopped tomatoes (400 g)
- 2 tins white beans (500 g drained)
- 200 g small dried pasta (short macaroni)
- 2 vegetable stock cubes + 1.5 l water
- 1 tsp dried oregano
- 60 g grated Parmesan
- Salt, black pepper
🍴 Utensils
- Large casserole dish with lid
- Chopping board
- Kitchen knife
- Wooden spoon
- Colander
- Ladle
📖 Steps
- Peel the onion and carrots, then cut them into small dice of about 1 cm. Thinly slice the celery and dice the courgette to the same size as the carrots. Peel and finely chop the garlic. Evenly sized pieces all cook at the same time.
- Heat 2 tbsp olive oil in the large pot over a medium heat. Add the onion, carrots and celery with a pinch of salt and cook gently for 8 minutes, stirring often, until the onion is translucent but not coloured.
- Add the garlic and oregano and stir for 1 minute, just until fragrant: browned garlic turns bitter. Pour in the chopped tomatoes, then 1.5 l hot water, crumble in the stock cubes and bring to the boil over a high heat.
- Reduce to a medium-low heat, cover with the lid slightly ajar and simmer for 15 minutes: the carrots should start to soften. Meanwhile, tip the white beans into the colander and rinse them under cold water to remove the liquid from the tin.
- Add the courgette, beans and pasta, then bring back to a gentle boil. Cook uncovered for the time given on the pasta packet (usually 8 to 10 minutes), stirring now and then so it doesn't stick to the bottom of the pot.
- Taste the broth before adding salt, as the stock cubes are already salty, then season with pepper. If the soup is too thick, add a little hot water: the pasta keeps absorbing liquid, even off the heat.
- Serve piping hot in shallow bowls. Sprinkle each bowl with 15 g grated Parmesan, then finish with a drizzle of olive oil, sharing the last tablespoon between the 4 bowls.
💡 FitBot tip: For meal prep, cook the pasta separately and add it when reheating: that way the soup keeps for 4 days in the fridge without the pasta swelling. Out of season, swap the courgette for 200 g frozen green beans.