One-Pot Healthy Tuscan Minestrone Soup

This one-pot healthy and hearty Tuscan Minestrone soup is brimming with rich Italian tomato flavour. It’s an easy slow-cooker soup. Set it and forget it!  It’s a simple, rustic meatless meal that totally satisfies.

I had Tuscan Minestrone soup simmering in my slow-cooker all afternoon, filling my kitchen with the aromas of oregano, basil and thyme. It took only fifteen minutes to prepare, but its robust flavour made it seem like it should have been far more complex to make. I chopped some veggies, added herbs, broth and tomatoes, and let my slow cooker work its magic.

Mangia! Eat. Italian flavours are my favourites. Isn’t that one of the main reasons to visit Italy? History, art, architecture, landscapes, climate, wine,  the people . . .  these are all other impressive attractions, but food tops the list for me!

I’ve been saving sites for possible food adventures to Pocket for our upcoming trip. Cheese from Parma, balsamic vinegar from Modena, lemons from Amalfi and wine from every region . . .  I’m busy making my own food map of the country.

But today, I’m thinking about Tuscany and remembering the rich and robust flavours of that region. Bruschetta has never tasted so good as it did in the main piazza in Montepulciano last time we visited Italy.

We have booked several nights in two Tuscan agritourismos, which are working farms offering accommodation and sometimes meals as well. The food is usually deliciously rustic: simple meals cooked with the passion for which Italians are so famous.

This one-pot Tuscan Minestrone soup is just that: a simple, rustic meatless meal that totally satisfies. It offers lots of interest from herbs and a little kick from the chili flakes.

Toss in some fresh kale or spinach, a couple of Parmesan rinds for added creaminess, and some cannellini beans (or white kidney beans) about an hour before serving. Top the bowls with a few shavings of Parmigiano Reggiano, and serve your soup with these Parmesan Crisps or crusty bread  to mop up the tasty broth.

Three simple steps to make this Meatless Tuscan Minestrone

1. Combine the first 12 ingredients in a slow cooker. Cover and cook on high for 6 hours.
2. One hour before serving, add the cannellini beans, kale or spinach and Parmesan rinds. Continue cooking covered.
3. Remove the rinds. Ladle into bowls and serve garnished with freshly grated Parmesan cheese.

Delizioso! And it’s even better on the second day.

Dessert? Don’t mind if I do!  Let’s keep it Italian. Citrus Fruit Cup with Gelato and Amaretti or Blueberry Limoncello Crisp.

One-Pot Healthy Tuscan Minestrone Soup

A set-it-and-forget-it hearty Italian Minestrone soup made in your slow cooker. Rich robust flavours from Italian herbs, tomatoes, fennel and cannellini beans.

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Course: Soups and Chowders

Cuisine: Italian, Mediterranean

Prep Time: 15 minutes

Cook Time: 7 hours

Total Time: 7 hours 15 minutes

Servings: 8

Calories: 113kcal

Author: Flavour & Savour

Ingredients

• 2 cups onion finely diced
• 1 cup fennel finely diced
• 6 medium carrots peeled and chopped
• 4 celery stalks chopped
• 1 teaspoon chili pepper flakes
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried rosemary
• 5 cloves garlic chopped
• 6 cups chicken stock, or vegetable stock
• 1 28 oz can tomatoes, preferably San Marzano
• 1 14 oz can cannellini beans, or white kidney beans, rinsed and drained
• 2 cups finely diced fresh kale ribs and stems removed (or spinach)
• 2 chunks Parmigiano Reggiano rind (optional)
• 1 cup coarsely grated Parmigiano Reggiano cheese for garnish (optional)

Instructions

• Combine the first 12 ingredients in a slow cooker. Cover and cook on high for 4 hours or on low for 6 hours.
• One hour before serving, add the cannellini beans, kale or spinach and Parmesan rinds. Continue cooking, covered.
• Remove rinds, ladle into bowls and serve garnished with freshly grated Parmigiano Reggiano cheese.

Notes

This recipe makes 8 servings so you would need a 4 or 5-quart slow-cooker.

Nutrition information does not include optional Parmesan cheese.

Nutrition

Calories: 113kcal | Carbohydrates: 17g | Protein: 6g | Fat: 2g | Cholesterol: 5mg | Sodium: 319mg | Potassium: 528mg | Fiber: 2g | Sugar: 7g | Vitamin A: 8345IU | Vitamin C: 14.9mg | Calcium: 63mg | Iron: 1.2mg

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Kitchen Items I used to make this Tuscan Minestrone Soup

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This recipe was inspired by one I found in BC Hydro’s Team Power Smart Magazine, Spring 2016, by Jennifer Stamper. The author reminds us that recipes that simmer require less energy than those cooked on the stovetop. A win-win.

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