Classic Minestrone Soup

Blog by Callie Birtles, RHN in The Clear Skin Solution + Recipe by Paige Fursman, COO of KSW Inc.

Today, we’re dishing up a timeless classic packed with skin-loving ingredients. This soup is a bowl of wholesome goodness that embraces ingredients brimming with vitamins, antioxidants, and anti-inflammatory properties.  Let’s dive into why this heartwarming recipe makes such a great addition to your culinary repertoire.

Italian Roots

Minestrone soup is a perfect example of “cucina povera,” the Italian concept of making a delicious meal out of simple, available ingredients. It started in pre-Roman times as the go-to dish for the everyday Italian, with a pot over the fire and whatever veggies were on hand, maybe thickened with rice, pasta, or old bread.

This “big soup” has always been about being hearty and filling, changing a bit depending on local produce. Today, it’s celebrated worldwide as a classic Italian dish, but its essence remains true to making the most of what you’ve got, embodying that beautiful idea of “cucina povera” in every bite.

Celebrated as a household staple, minestrone is classified as a Blue Zone recipe, associated with regions where people live longer, healthier lives. It’s not just a meal; it’s a testament to a lifestyle that cherishes longevity and health.

Ruby Rockstars

In the delightful symphony of our minestrone soup, tomatoes take center stage, contributing their vibrant flavour and an array of skin-loving benefits. Bursting with lycopene, a powerful antioxidant responsible for their ruby red hue, these little wonders become veritable shields against UV damage. While the eye-catching colour adds visual appeal, the lycopene content is a superhero for your skin, actively combating oxidative stress and inflammation – two pivotal root causes of acne.

Beyond their acne-fighting prowess, tomatoes also boast high levels of beta-carotene, a precursor to vitamin A. This additional nutrient is a potent ally in promoting skin cell regeneration, further contributing to a clear complexion. 

Gut Health: The Core of Clear Skin

This wholesome minestrone soup satisfies your taste buds and promotes gut health, a key focus for our clients in The Clear Skin Solution. Packed with vibrant vegetables full of valuable skin-loving minerals, this soup is a powerhouse for gut health for many reasons, with fibre being at the top of the list!

Fibre plays an essential role in supporting a healthy microbiome and fostering the growth of prebiotics – beneficial bacteria crucial for optimal digestion. A well-balanced gut aids in consistent bowel movements, thus helping eliminate toxins and prevent unwanted buildup of the estrogen hormone. Accumulated waste can be reabsorbed and may seek an alternate route of elimination – like the skin.

Herbal Magic For Your Skin

Italian herbs like oregano, parsley, and thyme elevate flavours and add even more skin-clearing benefits. Oregano, a potent source of carvacrol, showcases antimicrobial and anti-inflammatory properties that can combat skin-harming bacteria. Parsley, rich in vitamins C and A, promotes collagen synthesis for skin elasticity and resilience. Thyme, with its abundance of antioxidants, aids in reducing oxidative stress, contributing to a healthier complexion. These herbs harmonize effortlessly with our approach in The Clear Skin Solution, as we acknowledge their role in delighting our taste buds while nurturing the skin from within.

Classic Minestrone Soup

Classic minestrone soup embraces ingredients brimming with vitamins, antioxidants, and anti-inflammatory properties. Great for the skin!

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Servings: 4 large servings

Ingredients

• 1 cup diced onion
• 4 cloves minced garlic
• 1 ½ cups diced carrot
• 1 cup chopped celery
• 1 cup cut green beans
• 3 tbsp tomato paste
• 1 tbsp nutritional yeast
• 1 tsp Italian seasoning
• 1 tsp dried oregano
• 1 tsp dried parsley
• ¼ tsp dried thyme
• 2 bay leaves
• 2 cans diced tomatoes
• 4 cups vegetable broth
• 1 540 ml can kidney beans (drained and rinsed)
• 1 bag organic brown rice noodles (e.g., elbow macaroni, ditalini, tiny shells, or bow ties)
• 2 cups chopped spinach

Instructions

• Sauté Base: In a large pot over medium heat, sauté the onions and garlic in a bit of oil until they're soft and translucent.
• Add Veggies: Throw in the carrots, celery, and green beans. Sauté for about 5 minutes, until the veggies begin to soften and their colours brighten.
• Season: Mix in the Italian seasoning, oregano, parsley, thyme, and bay leaves, stirring for about 1 minute to let the flavours meld.
• Thicken: Add the tomato paste and nutritional yeast, stirring until the veggies are well-coated and the mixture is homogeneous.
• Combine Liquids and Beans: Pour in the diced tomatoes, vegetable broth, and kidney beans. Stir well to combine.
• Simmer: Increase the heat to bring the soup to a simmer, then lower it to keep a gentle simmer. This blends the flavours together beautifully.
• Add Pasta: Toss in the brown rice noodles and simmer until they're al dente (check package instructions for timing) and the veggies are tender.
• Finish with Spinach: Right at the end, stir in the chopped spinach just until it wilts and turns a vibrant green. This keeps its flavour and nutrients intact.
• Serve: Discard the bay leaves, ladle the hot soup into bowls, and enjoy your nourishing minestrone soup!

Notes

• Keep in mind that minestrone soup is the ultimate "use-what-you've-got" dish. Don't hesitate to switch things up with the veggies – collard greens, Swiss chard, or kale can easily take the place of spinach, or you can throw in some extra ones like zucchini and mushrooms for a bit more variety.
• Looking to boost the nourishment factor? Swap out the vegetable broth for a homemade bone broth that can give your skin some extra love. It's all about making the soup your own with whatever you have in the pantry or fridge.