Healthy Recipes

Vegetable Minestrone Soup

This hearty, easy to make soup is rich in fiber and protein to keep you full and energized this winter season.  

Yields 6 Servings


  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 medium carrots, peeled and diced
  • 1 large celery stalk, diced
  • 1/4 teaspoon red pepper flakes (add more for extra heat)
  • 1 teaspoon minced fresh rosemary (or 1/4 teaspoon dried)
  • 1 can (14.5 ounces) diced tomatoes
  • 1 small head of cauliflower, chopped
  • 1 can (15 ounces) cannellini beans, rinsed and drained
  • 2 cups kale, washed
  • 7 cups water or low-sodium vegetable stock
  • 2 large zucchini, sliced
  • 1 garlic clove, minced
  • Salt and pepper

Nutrition Facts
Servings Per Recipe   6

Amount Per Serving:

Calories   166
Total Fat   5.1 g
Total Carbohydrate   23.4 g
Dietary Fiber   7.3 g
Protein   8.6 g


In a large pot, heat the olive oil over medium heat. Add the onion, carrots, celery, red pepper flakes, rosemary, 1 teaspoon salt and ¼ teaspoon pepper. Cook for about 5-8 minutes, until the onion starts to caramelize.

Stir in the tomatoes and cook for about 1 minute, or until some of the liquid begins to evaporate. Add the cauliflower, cannellini beans, kale, and water or vegetable stock. Bring to a boil.

Once the mixture boils, stir in the zucchini. Reduce heat and let the vegetables simmer for about 20 minutes, or until tender. Add in minced garlic, and season to taste with salt and pepper. 

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