The Italian meal-in-a-bowl gets a green makeover—something we’re all trying to do to our diets this time of year. Hearty yet light, it’s a healthy way to warm up after an afternoon of braving the cold.
Tip: This soup is highly adaptable, allowing you to use the greens that look best at the market. Try Swiss chard, kale, or arugula in place of spinach, and zucchini or cauliflower in place of fennel.
Green Minestrone with Butter Beans and Brown Rice Fusilli
Ingredients
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 onion, diced
- 1 fennel bulb, light white part only, cored and cut into thin strips
- 2 celery stalks, thinly sliced
- 1 tsp (5 mL) dried thyme
- 6 cups (1.5 L) low-sodium vegetable broth
- 8 oz (225 g) gluten-free brown rice fusilli, or whole grain pasta of choice
- 2 cups (500 mL) cooked butter beans (lima beans) or cannellini beans, drained and rinsed if canned
- 1 cup (250 mL) frozen green peas
- 1 Tbsp (15 mL) lemon juice
- 4 cups (1 L) baby spinach
- 1/2 cup (125 mL) grated or shaved Parmesan cheese
Nutrition
Per serving:
- calories403
- protein19g
- fat10g
- saturated fat3g
- trans fat0g
- carbohydrates64g
- sugars7g
- fibre10g
- sodium401mg
Directions
01
In large pot, heat oil over medium heat. Add onion, fennel, celery, and thyme. Sauteu0301 for 5 to 10 minutes, or until vegetables begin to soften. Add vegetable broth and bring to a boil. Add pasta; reduce to a simmer. Cook, uncovered, stirring often for 8 to 10 minutes, or until pasta is tender. Stir in beans, peas, and lemon juice; cook until heated through. Immediately before serving, stir in spinach and cook until wilted. Ladle into bowls and garnish with cheese.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
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