Dreena Burton· Published September 1, 2020
· < 1min read
Summary
This Lentil Minestrone has all of the elements of a healthy soup — phytonutrient-filled vegetables, fiber-filled whole-grain pasta, healing herbs and spices, and protein-powered beans. Make it for dinner guests, portion it out for lunches throughout the week, or freeze it for later so you can enjoy it in the months to come!
Yields5 ServingsPrep Time20 minsCook Time45 minsTotal Time1 hr 5 mins
Ingredients
2tbspwater (for sauté, +1 Tbsp as needed)
1cuponion (diced)
1cupcarrots (diced)
½cuporganic zucchini (diced)
3cloves garlic (large, fresh, minced)
2tsporegano (dried)
1tspbasil (dried)
½tspfennel seeds
1tspsalt (optional, or can use less)
28ozorganic tomatoes (crushed, BPA-free can)
½cupgreen or brown lentils (dried)
1 ¾cupskidney beans (homemade, or BPA-free can)
3cupswater
1bay leaf (dried)
1cuporganic pasta (dry, whole-grain, legume, or gluten-free [e.g., penne, rotini, or macaroni, see flour-free note])
1cupgreen beans (fresh or frozen)
½tsppure maple syrup (+½ tsp as desired)
3cupsorganic spinach (fresh)
Directions
1
In a large pot over medium-high heat, add water, onion, carrots, zucchini, garlic, oregano, basil, fennel, and salt if using.
2
Stir and cook for 4 to 5 minutes, reducing the heat if the veggies are sticking or burning (and adding another splash of water if needed).
3
Add the tomatoes, lentils, beans, water, and bay leaf.
4
Bring to a boil, then reduce the heat to low, cover, and cook for 30 minutes.
5
Add the pasta, and cook for 5 minutes.
6
Add the green beans, and cook for another 3 to 5 minutes, until the pasta is tender and the green beans are just cooked through.
7
If using the spinach (we hope you are!), add in just before serving, mixing through until just wilted but still vibrant green.
8
Taste, and add the syrup to taste if using, and adjust with other seasonings as desired.
9
Serve.
Chef's Notes
Flour-Free
If you do not want to use pasta, you can do a couple of things. You can add a cooked grain (ex: brown rice, quinoa, barley, spelt, millet) at the time you would add the green beans, just to warm through. Use 2 cups or adjust the amount as you like. You can also add the uncooked grain at the beginning when adding the dry lentils. Keep in mind that some grains (like barley) will take longer to cook. The water measure will also need to be adjusted depending on the grain used.
