Minestrone soup is a beloved Italian dish renowned for its hearty mix of vegetables, beans, pasta or rice, all simmered in a flavorful tomato-based broth. This versatile recipe allows for variations based on seasonal produce and personal preferences, making it a staple in many kitchens worldwide. Its origins trace back to ancient Rome, evolving over centuries to become the comforting and nutritious soup we enjoy today. Traditionally, minestrone was a peasant dish, utilizing whatever vegetables were on hand, often including leftovers to minimize waste. Today, it's celebrated for its rich flavors, nourishing ingredients, and cultural significance, embodying the essence of Italian cuisine.

Ingredients for Classic Minestrone Soup:

Ingredients:

- 2 tablespoons olive oil

- 1 onion, diced

- 2 carrots, diced

- 2 celery stalks, diced

- 3 cloves garlic, minced

- 1 teaspoon dried oregano

- 1 teaspoon dried basil

- 1 can (14 oz) diced tomatoes

- 4 cups vegetable broth

- 1 can (14 oz) cannellini beans, drained and rinsed

- 1 cup small pasta (such as ditalini or elbow)

- 2 cups chopped seasonal vegetables (e.g., zucchini, green beans)

- Salt and pepper to taste

- Grated Parmesan cheese (optional, for serving)

Method of Preparation:

1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook until vegetables are softened, about 5 minutes.

2. Add minced garlic, dried oregano, and dried basil. Cook for another minute until fragrant.

3. Pour in diced tomatoes with their juices and vegetable broth. Bring to a simmer.

4. Add cannellini beans, pasta, and chopped seasonal vegetables to the pot. Simmer for about 10-15 minutes, or until pasta and vegetables are tender.

5. Season with salt and pepper to taste.

6. Serve hot, garnished with grated Parmesan cheese if desired.

This recipe offers a simple yet delicious rendition of the classic minestrone soup, perfect for a cozy meal any time of the year.

Nutrition Value:

1. Olive Oil (2 tablespoons):

  - Calories: Approximately 238 calories

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 28g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Provides healthy monounsaturated fats, which are good for heart health and may help lower bad cholesterol levels.

2. Onion (1, diced):

  - Calories: Approximately 44 calories

  - Carbohydrates: 10g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 4mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Rich in antioxidants and vitamins, particularly vitamin C and B vitamins. Also contains dietary fiber which aids digestion.

3. Carrots (2, diced):

  - Calories: Approximately 50 calories

  - Carbohydrates: 12g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 104mg

  - Cholesterol: 0mg

  - Nutritional Benefit: High in beta-carotene, which is converted to vitamin A in the body and essential for good vision. Also a good source of fiber and antioxidants.

4. Celery (2 stalks, diced):

  - Calories: Approximately 16 calories

  - Carbohydrates: 4g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 96mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Low in calories and rich in fiber. Contains vitamins A, K, and C, as well as minerals like potassium and folate.

5. Garlic (3 cloves, minced):

  - Calories: Approximately 13 calories

  - Carbohydrates: 3g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Contains compounds with potential health benefits, including lowering blood pressure and boosting the immune system.

6. Dried Oregano (1 teaspoon):

  - Calories: Approximately 3 calories

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Contains antioxidants and may have antibacterial properties.

7. Dried Basil (1 teaspoon):

  - Calories: Approximately 2 calories

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Contains antioxidants and may have anti-inflammatory properties.

8. Canned Diced Tomatoes (1 can, 14 oz):

  - Calories: Approximately 88 calories

  - Carbohydrates: 20g

  - Protein: 4g

  - Fat: 0g

  - Sodium: 840mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Good source of vitamin C, potassium, and lycopene, which is associated with reducing the risk of certain cancers.

9. Vegetable Broth (4 cups):

  - Calories: Approximately 20 calories

  - Carbohydrates: 4g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 960mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Low in calories and fat, provides flavor to the soup without adding significant calories. Can be high in sodium, so opt for low-sodium varieties if desired.

10. Cannellini Beans (1 can, 14 oz, drained and rinsed):

  - Calories: Approximately 210 calories

  - Carbohydrates: 36g

  - Protein: 14g

  - Fat: 1g

  - Sodium: 280mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Excellent source of plant-based protein and fiber. Also contains various vitamins and minerals, including iron, magnesium, and folate.

11. Small Pasta (1 cup, such as ditalini or elbow):

  - Calories: Approximately 220 calories

  - Carbohydrates: 43g

  - Protein: 7g

  - Fat: 1g

  - Sodium: 2mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Provides carbohydrates for energy and some protein. Depending on the type of pasta used, it may also contain some B vitamins and iron.

12. Seasonal Vegetables (2 cups, chopped):

  - Calories: Varies depending on the vegetables used.

  - Carbohydrates: Varies

  - Protein: Varies

  - Fat: Varies

  - Sodium: Varies

  - Cholesterol: Varies

  - Nutritional Benefit: Provides a variety of vitamins, minerals, and antioxidants depending on the vegetables chosen. For example, zucchini is rich in vitamin C and potassium, while green beans are high in vitamins A, C, and K.

13. Salt and Pepper to Taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on usage

  - Cholesterol: 0mg

  - Nutritional Benefit: Adds flavor to the dish. However, excessive salt intake may contribute to high blood pressure, so it's best to use it in moderation.

14. Grated Parmesan Cheese (optional, for serving):

  - Calories: Approximately 22 calories per tablespoon

  - Carbohydrates: 0.2g

  - Protein: 2g

  - Fat: 1.4g

  - Sodium: 76mg

  - Cholesterol: 4mg

  - Nutritional Benefit: Adds flavor and richness to the dish. Parmesan cheese is a good source of calcium and protein but should be consumed in moderation due to its high saturated fat and sodium content.

These nutritional values are approximate and may vary based on factors such as brand, cooking method, and serving size.