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This hearty minestrone soup recipe is a classic for a reason! Packed with vegetables, beans, and a flavorful tomato broth, it’s a delicious and satisfying meal that’s perfect for any time of year. This New Zealand-inspired version adds a twist with the inclusion of kūmara (sweet potato) and kūwai (seaweed), offering a unique twist on the traditional Italian dish.


Minestrone soup recipe
Minestrone soup recipe

1 tablespoon olive oil

  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 1 red capsicum (bell pepper), chopped
  • 1 kūmara (sweet potato), peeled and diced
  • 1 can (400g) chopped tomatoes
  • 4 cups vegetable stock
  • 1 cup chopped kūwai (seaweed) (optional)
  • 1 can (400g) cannellini beans, drained and rinsed
  • 1 cup chopped green beans
  • 1/2 cup green peas
  • 1/4 cup chopped fresh parsley
  • Salt and pepper to taste

  • Directions:

    1. Heat olive oil in a large pot over medium heat. Add onion and cook for 5 minutes, until softened.
    2. Add garlic, carrot, celery, and capsicum. Cook for an additional 5 minutes, stirring occasionally.
    3. Stir in kūmara and cook for 2 minutes, until slightly softened.
    4. Add chopped tomatoes, vegetable stock, and kūwai (if using). Bring to a boil, then reduce heat and simmer for 20 minutes.
    5. Add cannellini beans, green beans, and peas. Simmer for an additional 10 minutes, or until vegetables are tender.
    6. Season with salt and pepper to taste.
    7. Stir in fresh parsley before serving.

    Nutrition Facts (per serving)

    Calories: Approximately 300 (depending on specific ingredients)

  • Fat: 10g
  • Saturated Fat: 2g
  • Carbohydrates: 40g
  • Fiber: 10g
  • Protein: 15g
  • Sodium: (varies depending on added salt)

  • Conclusion

    This New Zealand-inspired minestrone soup is a delicious and nutritious way to warm up on a chilly day. It’s packed with fresh vegetables, protein-rich beans, and a flavorful broth. Plus, it’s easy to customize with your favorite seasonal ingredients. So next time you’re looking for a hearty and satisfying meal, give this recipe a try!

    Frequently Asked Questions (FAQs)

    1. Can I substitute other vegetables?

    Absolutely! This recipe is a great base, and you can easily add or swap out vegetables depending on what you have on hand. Some good alternatives include zucchini, corn, broccoli, or mushrooms.

    2. What type of kūwai (seaweed) should I use?

    There are many varieties of edible seaweed available. Wakame seaweed is a good choice for this recipe, as it has a mild flavor and a slightly crunchy texture.

    3. Can I make this soup vegetarian?

    Yes, simply omit the cannellini beans for a vegetarian version. You can also add additional vegetables or lentils for extra protein.

    4. How can I thicken the soup?

    If you prefer a thicker soup, you can add a tablespoon of cornstarch mixed with a little water to the pot and simmer for a few minutes. Alternatively, you can mash some of the cooked beans before adding them back to the soup.

    5. How can I store leftover soup?

    Leftover minestrone soup can be stored in an airtight container in the refrigerator for up to 3 days. You can also freeze the soup for longer storage; simply thaw it overnight in the refrigerator before reheating.