This recipe offers a substantial twist on classic minestrone soup, boosting its nutritional value with the addition of flavorful meatballs. Developed by chef and cookbook author Amanda Haas, this dish delivers both comfort and a significant protein boost – approximately 23 grams per serving. The beauty of minestrone lies in its flexibility; nearly any vegetable can be incorporated, making it a perfect way to use seasonal produce or clear out the fridge.
Why This Recipe Matters
Minestrone is more than just a soup; it’s a culinary tradition rooted in Italian peasant cuisine. Historically, it was a way to use leftover vegetables and make a filling, nutritious meal from scraps. Today, it remains a popular choice for health-conscious eaters, but often lacks substantial protein. Adding meatballs addresses this directly, turning a light meal into a satisfying, complete dish.
The Recipe: A Step-by-Step Guide
This recipe makes 6-8 servings, ideal for meal prepping or feeding a family. Leftovers store well in the refrigerator or freezer.
Prep Time: 20 minutes
Cook Time: 40-50 minutes
Ingredients:
- Soup:
- 3 tablespoons olive oil
- 1 cup diced red onion
- 1 cup diced carrot
- 2 small diced parsnips
- 3 stalks sliced celery
- Kosher salt
- 3 minced garlic cloves
- 1 tablespoon tomato paste
- 1 tablespoon Italian seasoning
- 6 cups chicken stock
- One 28-ounce can crushed tomatoes
- One 15-ounce can drained and rinsed cannellini or garbanzo beans
- 4 cups baby spinach
- Meatballs:
- 1 pound ground pork or dark meat turkey
- ⅓ cup grated Parmesan cheese, plus extra for serving
- 1 beaten large egg
- 1 teaspoon minced fresh thyme
- 1 teaspoon Italian seasoning
- Kosher salt and black pepper
Instructions:
- Sauté the Vegetables: Heat olive oil in a Dutch oven over medium heat. Add onion, carrot, celery, parsnips, and salt. Cook until softened (5-8 minutes). Stir in garlic and tomato paste, cooking until fragrant (1-2 minutes).
- Simmer the Soup: Add Italian seasoning, chicken stock, and crushed tomatoes. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes. Stir in beans and cook for another 5 minutes.
- Prepare the Meatballs: In a bowl, combine meat, Parmesan, egg, thyme, Italian seasoning, salt, and pepper. Mix well.
- Cook the Meatballs: Gently drop 2-tablespoon portions of the meat mixture into the simmering soup. Ensure meatballs are submerged. Cook until cooked through (about 10 minutes).
- Finish and Serve: Turn off heat, stir in spinach until wilted (5 minutes). Season to taste and serve hot with extra Parmesan.
Protein Optimization
This recipe provides roughly 23 grams of protein per serving. To increase the protein content further, consider adding another can of beans or serving with a side of quinoa.
Storage Instructions
Let cool completely before refrigerating in an airtight container for up to three days or freezing for up to three months. Thaw frozen soup in a warm-water bath before reheating on low heat.
This hearty minestrone is a flavorful, flexible, and protein-packed meal perfect for a busy weeknight. Its versatility and nutritional benefits make it a welcome addition to any kitchen, proving that comfort food can also be good for you.
