High-Protein Minestrone

About this recipe

Minestrone is Italian vegetable soup, but in the hands of Indian families it becomes something different: a broth-based meal that's hearty enough to stand on its own, filled with vegetables, beans, and pasta. Two beans—cannellini and red kidney—each contribute different textures: the former creamy and mild, the latter earthier and slightly grainy. Using chickpea pasta instead of wheat adds nutty flavour and boosts protein without making the broth thick or heavy. This is the kind of soup you make when you want something that tastes good and happens to be nutritious, not the other way around. The vegetables are the traditional minestrone trio: onion, carrot, and celery provide the aromatic base, softened in olive oil before the other components are added. Zucchini adds colour and slight sweetness, while crushed tomatoes provide acidity and body. Spinach or kale, added near the end, turns bright green and provides mineral-rich depth. The broth is flavoured with dried oregano and basil, those Italian herbs that somehow taste both familiar and slightly foreign to Indian palates. At 380 calories and 22g protein per serving, this is complete and satisfying. The most important step is cooking the vegetables gently at the beginning so they release their flavour and aromatics without browning—this is the base that everything else builds on. The pasta should be small and sturdy enough to hold shape in broth; the cooking time listed on the package will overcook them slightly, so reduce the time by a minute or two. Nutritional yeast stirred in near the end adds umami and a subtle savoury note that deepens the flavour profile. A generous drizzle of olive oil over each serving and a crack of black pepper finish the soup. Serve in deep bowls with crusty bread on the side for scooping. This soup tastes better the next day as flavours have time to meld; make a double batch and refrigerate or freeze. Keeps for three days in the fridge and up to two months in the freezer. Reheat gently, adding more broth or water if the pasta has absorbed too much liquid.