Minestrone Soup

This hearty, veggie-packed minestrone is designed to serve 3 adults plus 3 to 5 freezable toddler portions. It's packed with beans, pasta, and vegetables, making it a balanced, nutrient-dense meal.

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Step 1

Sauté the base: Heat 30 ml (2 tbsp) olive oil in a large pot over medium heat. Add 100g chopped onion, 150g diced carrots, and 100g diced celery. Sauté for 5 minutes until softened. Stir in 2 minced garlic cloves and cook for 1 more minute.

Step 2

Simmer the soup: Add 150g diced zucchini, 200g diced sweet potato, 400g diced tomatoes, 1 liter vegetable broth, and 375 ml water. Stir in 1½ tsp Italian herb mix and 1 bay leaf. Add 50g (¼ cup) uncooked quinoa (this will cook in the broth). Bring to a boil, then reduce heat and let simmer for 15 minutes.

Step 3

Add beans, pasta and protein: Stir in 400g white beans, 400g chickpeas, and 150g small pasta. Cook for 10 minutes, stirring occasionally, until pasta is tender and quinoa is fully cooked.

Step 4

Finish with greens, tofu & seasonings: Add 60g frozen spinach or kale (straight from the freezer). Stir in 80g frozen peas and 15g nutritional yeast. Add 150-200g cubed tofu (silken tofu for creaminess, firm tofu for texture). Cook for 5 more minutes until greens are wilted and tofu is warmed.

Step 5

Taste & serve: Remove bay leaf. Adjust seasoning if needed (avoid extra salt for toddlers). Serve warm with 10g grated Parmesan (optional for adults) or a drizzle of olive oil.

Step 6

Let soup cool completely before storing.

Step 7

Divide into small airtight containers or silicone molds.

Step 8

Freeze for up to 3 months.

Step 9

Reheating: Thaw overnight in the fridge if frozen. Reheat gently on the stovetop or microwave, adding a splash of water or broth if needed.