Minestrone is a popular Italian soup that has its origins in the ancient Roman Empire. The term “minestrone” comes from the Italian word “minestra,” which means “soup” or “to serve.” In the past, Minestrone was just like pizza, a dish for poorer people who cooked whatever vegetables were in season or available in their homes.

In ancient Rome, meat dishes were a luxury that only rich citizens could afford. Therefore, most of the meals were simple and vegetarian. Historical versions of Minestrone were made of basic ingredients like onions, carrots, garlic, lentils, and various greens. During the Middle Ages, Minestrone became a typical soup in Italian households, particularly among the poor. The dish’s flexibility allowed cooks to use whatever ingredients were on hand, which was both economical and nourishing.

Nowadays, Minestrone is a soup that symbolises healthy Italian cuisine. It is beloved and served at every corner of the Earth, and it is becoming more and more popular as the trend of healthy diets grows every year. Here is how to make the best authentic Italian Minestrone with vegetables:

Minestrone Preparation

Ingredients (Serves 6):

• 2 medium courgettes (zucchini)
• 1 tomato
• 1 celery stalk
• 2 medium potatoes
• 1 onion
• 2 carrots
• About 10 green beans
• 300g frozen peas
• A few basil leaves and/or a sprig of parsley
• Grana Padano or Parmigiano Reggiano for taste
• Extra virgin olive oil for taste
• Salt for taste
• Pepper for taste

Difficulty: easy

Preparation time: 30 minutes

Cooking time: 35 minutes

1. Start by washing and dicing all the vegetables. Take your time peeling and roughly chopping the onion, and make sure to peel, deseed, and chop the tomato into small, bite-sized pieces. Give the parsley and basil a quick rinse and finely chop them—these will add a lovely burst of freshness later.
2. In a large saucepan, bring about 1.5 litres of salted water to a gentle boil. If you’d like to boost the flavour, you can add a spoonful of vegetable stock powder. Once the water is ready, toss in all your prepped vegetables. Let them simmer for about 25 minutes, filling your kitchen with wonderful aromas.
3. After the 25 minutes are up, stir in the frozen peas and let everything cook together for another 10 minutes. The peas add a sweet, delicate touch to the mix.
4. When the soup is finished cooking, stir in the freshly chopped parsley and basil. For an extra kick, add a pinch of pepper if you like. Turn off the heat and take a moment to appreciate the vibrant, wholesome soup you’ve created.
5. Ladle the Minestrone into bowls, and just before serving, sprinkle some grated Parmesan cheese on top. A drizzle of extra virgin olive oil will add richness and depth to each bowl. Now, sit back and enjoy your homemade bowl of classic Minestrone soup.

Tip: Minestrone recipe can also contain other legumes like beans, chickpeas, or lentils, as well as seasonal vegetables like pumpkin, spinach, herbs, Savoy cabbage, cabbage, or leeks.

Benefits of eating traditional Minestrone

Minestrone is a nutritious vegetarian dish, so there are plenty of health benefits. The soup is traditionally made with vegetables like tomatoes, carrots, zucchini, and potatoes, which have essential vitamins and minerals such as vitamins A, C, and K, potassium, and magnesium. It is known that these nutrients support overall health, boost immunity, and help maintain strong bones and skin. 

Furthermore, classic vegetarian Minestrone soup is low in calories but high in nutrients, and therefore an ideal choice for those who want to lose weight without compromising on essential vitamins and minerals. With a high water content, it also keeps you hydrated during the day. 

Worth mentioning is that Minestrone also helps slow the digestion of sugars, providing a steady release of energy and helping to prevent spikes in blood sugar. This makes it a good option for people managing diabetes or those looking for stable energy levels.

When to eat Italian Minestrone soup?

Minestrone is usually served as a first course in a multi-course Italian meal. However, it also works well as a side dish, adding vegetables and fibre to any meal. This vegetable soup is especially comforting during colder months. The warmth of the soup, combined with hearty vegetables and legumes, makes it ideal for cold days when you’re craving something nourishing and cosy.

Still, you will find this classic Italian soup on the menus throught the whole year in Italy. Therefore, you should make Minestrone whenever you like. There are also some Minestrone soup recipes with pasta. You can add the pasta and make this soup stronger, especially if it will be your main meal for lunch. 

Authentic Italian Minestrone soup can be made in large batches and reheated throughout the week. It is great for meal prep because it stores well, and the flavours often get even better the next day. So what are you waiting for? Try this recipe and make the best Minestrone bowl of soup.