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Food

Sweet Potato Minestrone with White Beans, Orecchiette, and Spinach

Serves 6.

Written by
Sweet Potato Minestrone
Soup is the ultimate budget-friendly pantry meal. Even if you’re not feeding the masses, make the entire batch for a week of healthy, hearty winter lunches and skip the excessive price tag (and sodium levels) of cafeteria versions.

Tip

Try butternut squash in place of sweet potatoes, chickpeas in place of white beans, whole grain or gluten-free macaroni in place of orecchiette, and kale instead of spinach for a completely new dish.

Ingredients

  • 2 Tbsp (30 mL) extra-virgin olive oil
  • 1 onion, diced
  • 2 sweet potatoes, peeled and cut into small cubes
  • 3 garlic cloves, minced
  • 6 cups (1.5 L) no salt added or low-sodium vegetable stock
  • 1/2 tsp (2 mL) salt
  • 2 cups (500 mL) cooked white beans
  • 1 1/2 cups (350 mL) uncooked whole grain or gluten-free orecchiette or other small pasta shape
  • 3 cups (750 mL) packed baby spinach
  • 2 Tbsp (30 mL) lemon juice

Nutrition

Per serving:

  • calories 285
  • protein 11g
  • fat 5g
    • saturated fat 1g
    • trans fat 0g
  • carbohydrates 51g
    • sugars 5g
    • fibre 11g
  • sodium 365mg

Directions

01
In large pot, heat oil over medium. Add onion, sweet potatoes, and garlic. Sauteu0301 for 8 minutes, until vegetables begin to soften. Add stock and salt. Bring to a boil, reduce to a simmer, cover, and cook for 5 to 10 minutes, until vegetables are soft. Return to a boil, stir in beans and orecchiette, reduce to a simmer, cover, and cook for 10 minutes, until pasta is tender.
02
Immediately before serving, stir in spinach and lemon juice. Serve hot. Leftovers will keep for up to 1 week.

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