The Autumn Minestrone Soup is a comforting embrace of the season, brimming with hearty vegetables and warming flavors. This nourishing bowl celebrates autumn's bounty, from the sweet earthiness of butternut squash to the robust greens of kale.
By combining a variety of textures - the tender bite of vegetables, the creaminess of beans, and the satisfying chew of pasta - this soup offers a delightful sensory experience. Its versatility shines as a foundation for countless variations; swap the beans for another variety, experiment with different greens like spinach or bok choy, or mix and match root vegetables (potato, parsnip, different varietals of winter squash) or add a grain to make it your own.
Using seasonal ingredients not only enhances the flavor but also aligns our eating with nature's rhythms, supporting both our personal wellbeing and environmental sustainability.
Nourishing Highlights
Butternut Squash
🔸 High in vitamins A and C, supporting eye health and immune function
🔸 Rich in antioxidants, helping to reduce inflammation
🔸 Good source of fiber, aiding digestion and promoting feelings of fullness
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Kale
🔸 Packed with vitamins K, A, and C for bone health, vision, and immunity
🔸 Contains antioxidants like quercetin and kaempferol
🔸 Provides calcium and iron for bone health and oxygen transport
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Cannellini Beans
🔸 Excellent source of plant-based protein
🔸 High in fiber, supporting digestive health and stable blood sugar
🔸 Rich in minerals like iron, magnesium, and potassium
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This soup is not only comforting but also nutrient-dense, providing a wide array of vitamins, minerals, and antioxidants. The combination of vegetables, legumes, and whole grain pasta (if used) offers a balanced meal that nourishes our bodies mindfully.
Ingredients
※ 2 tbsp olive oil
※ 1 onion, diced
※ 2 carrots, diced
※ 2 celery stalks, diced
※ 1 small butternut squash, peeled and cubed
※ 2 cloves garlic, minced
※ 1 can (14 oz) diced tomatoes
※ 4 cups vegetable or chicken broth (low-sodium if possible)
※ 1 can (14 oz) cannellini beans, drained and rinsed
※ 1 cup small pasta (like ditalini or small shells)
※ 2 cups chopped kale
※ 1 tsp dried thyme
※  Salt and pepper to taste
※ Optional: Grated Parmesan cheese for serving
Putting it all together
In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery. Cook for 5 minutes, stirring occasionally, until softened.
Add butternut squash and garlic. Cook for another 2 minutes, stirring frequently to prevent sticking.
Pour in diced tomatoes, broth, and thyme. Bring to a boil, then reduce heat and simmer for 15 minutes, or until squash is tender.
Add beans and pasta. Cook for about 10 minutes or until pasta is al dente, stirring occasionally to prevent pasta from sticking.
Stir in kale and cook for another 3 minutes until wilted.
Taste and season with salt and pepper as needed.
Serve hot, topped with grated Parmesan if desired.
Notes from the Kitchen
Make it your Own
The beauty of this soup is its adaptability - feel free to use what you have on hand!
If butternut squash isn't available, try sweet potato or pumpkin.
Swap kale for spinach or Swiss chard.
For a gluten-free version, use quinoa or rice instead of pasta.
For a protein boost, consider adding some cooked chicken or sausage. If you're vegetarian or vegan, try adding some cubed tofu or a sprinkle of nutritional yeast for a cheesy flavor.
Don't be afraid to experiment with different herb combinations or add a squeeze of lemon for brightness!
Mindful Cooking
Use seasonal, locally-sourced vegetables when possible to reduce carbon footprint.
Save vegetable scraps to make your own broth for future soups.
Store leftovers in reusable containers and freeze for quick, future meals.
Use any leftover herbs to make flavored olive oil or pesto to reduce waste.
As you savor this Autumn Minestrone Soup, take a moment to appreciate the medley of flavors and textures. Notice how each ingredient contributes to the overall heartiness of the soup. This mindful approach to eating helps us fully enjoy and benefit from the nourishing foods we consume while honoring the bounty of the autumn season.
I'd love to hear how you've made this recipe your own!
Share your variations and experiences in the comments below.
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