Spring Minestrone Soup

This Spring Minestrone Soup is perfect for those chilly days of spring when you're craving something a bit lighter, but still warm and cozy.

Spring Minestrone is the perfect transitional dish for spring. It features springtime veggies and is a bit lighter than a traditional minestrone, but is still perfect for the cooler weather that often accompanies early spring. I mean, what's better than a cozy bowl of soup on a cool, rainy day? Not a whole lot!

To make spring minestrone, you'll start by doing your chopping. You'll mince garlic and chop shallots, carrots, celery and zucchini. Next, you'll cook your veggies along with seasonings and then add diced tomatoes, vegetable broth, navy beans, orzo, salt and pepper. Simmer for 20 minutes until the orzo is nice and tender and top with freshly grated parmesan cheese (optional, but so good!)

 

Is spring minestrone good for meal prep?

Yes! Spring minestrone is perfect for meal prep. Most of the hands-on time required is for chopping. If you do your chopping ahead of time, it's easy to throw this springtime soup together on a weeknight.

To prep ahead, chop your shallot, carrots, celery and zucchini ahead of time. Mince your garlic as well. Store these items in the fridge. You can also simply make the entire soup ahead of time! Spring minestrone freezes quite well. If you want to enjoy it at the end of the week, or are simply looking to stock your freezer, make the soup, let it cool, and freeze. When you're ready to enjoy, thaw the soup in the fridge overnight and reheat on the stovetop until it's bubbling. Don't forget to top with freshly grated parmesan if you like!

Is this a healthy minestrone soup?

Oh my goodness, yes! This is indeed a healthy minestrone soup. It is jam-packed with a variety of veggies, and also has some vegetarian protein from the peas and navy beans. If you would like a higher protein soup, you can easily stir in some shredded chicken.

Here are a few nutritional highlights of this healthy minestrone soup:

Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)

Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses.

Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as allicin, diallyl disulfide and sallyl cysteine.

Zucchini (Vitamin A, Manganese, Vitamin C, Potassium, Magnesium, Vitamin K, Folate)

Zucchini is rich in many vitamins, but is especially high in vitamin A, which supports vision and immune function. In addition, the zucchini skin is high in antioxidants. Super low in carbs, zucchini is also a great choice for those following a Keto or low carb diet.

Carrots (Vitamin A, Vitamin K1, Potassium, Vitamin B6, Antioxidants)

Both budget and kid-friendly, carrots are full of fiber and vitamins. Carrots also contain carotenoids, an antioxidant. As a result, they’re great for eye health, lowering cholesterol, and reducing cancer risk. Both cooking carrots and eating them alongside a source of fat can help your body absorb more of the carrots' beta carotene. Beta carotene can then be converted into vitamin A.

Celery

It's probably most famous for being a low calorie food, but celery is so much more than that! It offers vitamin A, vitamin K, vitamin C, beta carotene and plenty of antioxidants. Celery also may reduce inflammation and support the digestive tract. Make sure to eat the leaves too, they're full of vitamins!

Shallot (Iron, Potassium, Folate, Zinc)

With more fiber than other onion varieties, shallots also provide iron, potassium, folate and zinc. They're also high in antioxidants and other beneficial plant compounds.

Peas (Vitamin A, Vitamin K)

Technically a legume, green peas are particularly high in vitamin A and vitamin K. They're also quite high in protein and fiber.

Tomatoes (Vitamin C, Potassium, Vitamin K, Folate, Lycopene)

Tomatoes are an excellent source of the antioxidant, lycopene. Lycopene is believed to be the reason that tomatoes are linked to lower rates of certain types of cancers. Eating tomatoes along with a source of fat significantly increases how much lycopene your body absorbs.

Navy Beans (Fiber, B Vitamins, Iron, Folate, Magnesium)

Navy beans may support a healthy metabolism, weight loss and lower cholesterol in men.

What to Serve with Minestrone

You can absolutely serve minestrone on its own. But if you're looking for a great side, I've got you covered!

A nice, crusty bread is perfect alongside this soup if you enjoy bread. I love a good, gluten free sourdough!

Alternatively, a simple green salad is lovely with this Italian-inspired soup. Just toss salad greens with your favorite homemade salad dressing, add any veggies you like and you're all set!

I want more spring soup ideas!

I hear ya! A nice spring soup is the perfect meal for those spring days where the afternoon may be warm but it's chilly again by dinnertime. Here are a few of my favorites:

FAQ – Everything You Want to Know About Spring Minestrone

How healthy is minestrone soup?

Minestrone soup is quite healthy! It's full of filling fiber and a variety of vegetables, offering a variety of vitamins and nutrients. To make it even healthier (and tastier!), I highly recommend using homemade broth.

How do you upgrade minestrone soup?

Herbs, either dried or fresh, are one of the best ways to upgrade minestrone soup. This recipe includes Italian seasoning but if you have fresh herbs on hand, sprinkle those on at the end for a hit of bright flavor! Adding freshly grated parmesan cheese also elevates this soup to the next level.

Can I freeze minestrone?

Yes, you can freeze minestrone. Wait until the soup cools and then transfer to a freezer container and freeze. When you're ready to enjoy, thaw the soup in the fridge overnight before reheating on the stovetop.