Fall vibes have me longing to hear the bubbling of a slow simmer on the stove. Not much compares to the sound, the aroma, and the taste of a cozy pot of soup.
I’m all for a meatless option when it comes to soups, but I still need it to be hearty, something I can sink my teeth into. Minestrone is a wonderful way to keep the soup satisfying yet packed with good nutrition. The addition of pasta, and even some potato in this version, makes for a filling meal. It is especially good served with saltines, cornbread, or a hunk of sourdough bread.
Perhaps some will feel they miss the meat. But there is science to support that eliminating or reducing the amount of meat we eat is very beneficial to our health. And what makes this dish even better is that the same research determined that eating a 1/2 cup of beans a day is a miraculous way to improve our overall health. Beans not only provide fiber, but they also contain protein, without the fat, cholesterol, and the amount of calories that meat has.
Even if we don’t truly want to eliminate animal products all together, who’s to say making some subtle changes to our menus throughout the week can’t help? Always do your homework, and when making big changes to your diet, consult your doctor for their approval.
Since I’ve been cutting back on animal products, I’ve noticed increased energy, and certainly a decrease of inflammation in my body so the aches and pains have subsided. I couldn’t be happier. I don’t consider myself vegan, as I will continue to eat various types of foods, but I can say without hesitation that a whole food plant-based diet has me feeling fantastic. It’s really a way of life, and I’ve dropped unneeded pounds without much effort. It’s important to say that there is a lot of vegan junk food out there so if I’m not eating pure fruits, veggies, grains, and nuts, I have to be diligent at reading labels.
This recipe is an easy weeknight soup, or a warm weekend treat, as we drift into fall.
Stay safe, eat well, and enjoy food made fresh!
Minestrone
1 (28-ounce) can dice tomatoes with juice 28-ounces water 1 (15-ounce) can cannellini beans, drained and rinsed 4 cups vegetable broth 1 large potato, peeled and diced 1 medium onion, peeled and diced 1 large carrot, peeled and diced 4 cloves garlic, peeled and minced 2 teaspoons dried oregano 8 ounces dry, small whole wheat or brown rice pasta Place tomatoes, water, beans, vegetable broth, potato, onion, carrot, garlic and oregano into a large saucepan or stockpot. Stir to combine, cook over medium-high heat until it reaches a rolling boil. Reduce heat to medium and let simmer until potatoes and carrots are tender, about 15 minutes. Add dry pasta and simmer for about 10 minutes longer.
Serve warm, with crackers, cornbread, or sourdough bread. Salt and pepper may be added if desired.
Store leftovers in a sealed container in the fridge for up to 5 days.
Makes 8 servings.
Angelina LaRue, author of “The Whole Enchilada: Fresh and Nutritious Southwestern Cuisine,” grew up at White River Lake, lives in Idalou and writes a weekly food column for local newspapers
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