Hearty Minestrone Soup (12g Protein)

Published: 8/6/2026

A peace-giving vegetable soup that uses beans as the primary plant-based protein source. High in fiber, endlessly adaptable, and perfect for batch cooking.

Ingredients (6 servings)

• 2 tbsp (30 ml) olive oil
• 1 yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, sliced
• 1 zucchini, diced
• 1 cup (100 g) green beans, trimmed and halved
• 6 cups (1.4 L) vegetable broth
• 14 oz (400 g) diced tomatoes
• 15 oz (425 g) cannellini beans, drained and rinsed
• 15 oz (425 g) kidney beans, drained and rinsed
• 2 cups (60 g) kale or spinach, roughly chopped
• 1 tsp (3 g) dried oregano
• Salt and black pepper to taste

Instructions

1. Tier 1 (Base): Heat the olive oil in a large pot and sauté the onions, carrots, and celery for 5–7 minutes until softened.
2. Tier 2 (Hearty): Add the zucchini, green beans, vegetable broth, diced tomatoes, and oregano. Bring to a boil.
3. Simmer for 20 minutes until the vegetables are tender.
4. Tier 3 (Finishing): Stir in the cannellini beans, kidney beans, and kale or spinach. Simmer for the final 10 minutes.
5. Season with salt and black pepper to taste and serve hot.

Pro Tips

• Layered Cooking: Adding the vegetables in tiers keeps the delicate ones from turning to mush — the base vegetables get the longest cook, the beans and greens the shortest.
• Make It a Meal: Add a handful of ditalini or small pasta in the last 12 minutes for a more substantial bowl.

See Also

• Hearty Ground Beef Soup
• Traditional Nordic Cabbage Soup
• Hearty Sausage and Root Vegetable Soup

Categories: soups, healthy