alive logo

Sweet Potato Minestrone with White Beans, Orecchiette, and Spinach

Serves 6.


    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.



    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.


    Sweet Potato Minestrone with White Beans, Orecchiette, and Spinach


    • 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


    Per serving:

    • calories285
    • protein11g
    • fat5g
      • saturated fat1g
      • trans fat0g
    • carbohydrates51g
      • sugars5g
      • fibre11g
    • sodium365mg



    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.


    Immediately before serving, stir in spinach and lemon juice. Serve hot. Leftovers will keep for up to 1 week.



    SEE MORE »
    Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.