Hearty Minestrone Butternut Soup

Name: Hearty Minestrone Butternut Soup
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 tsp fennel seed; 1 cup onion yellow, chopped; 6 garlic cloves minced; 1 cup carrots chopped; 1 cup organic celery chopped; 1 cup butternut squash peeled and cut into ¾” cubes; 1 cup organic corn frozen or fresh; 1 Tbsp dried oregano; 2 bay leaves; 4-5 cup vegetable broth unsalted, preferably homemade; 28 ozs organic tomatoes curshed, BPA-free can, with or without basil; 1 1/2 cups navy beans or northern or cannellini beans, home cooked or BPA-free canned, drained; 1 cup organic pasta dry, legume or whole grain; 2 Tbsps parsley fresh, chopped; 2 cups organic spinach chopped; 1/4 cup nutritional yeast; basil fresh, chopped, to taste (optional); crushed red pepper (optional) to taste

11 steps

Prep:20minCook:35min

Packed with bold reds, sunny yellows, and bright orange veggies, this colorful minestrone is as good for your heart as it is for your taste buds. Sweet butternut squash, crisp carrots, juicy tomatoes, and golden corn bring a rainbow of flavor and nutrition to every bite. Swapping in red kidney beans adds an extra antioxidant boost and even more vibrant red color. With aromatic herbs, hearty pasta, and a handful of greens, this soup is a deliciously satisfying way to enjoy the benefits of red, yellow, and orange whole foods—one spoonful at a time.

Updated at: Sun, 18 May 2025 22:23:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories506.4 kcal (25%)

Total Fat2.5 g (4%)

Carbs95.9 g (37%)

Sugars14 g (16%)

Protein30.5 g (61%)

Sodium805.4 mg (40%)

Fiber20.7 g (74%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tspfennel seed

1 cuponion yellow

1 cupcarrots

1 cupcelery

1 cupbutternut squash

peeled and cut into 3/4” cubes

1 cupcorn frozen

organic, or fresh

1 Tbspdried oregano

2bay leaves

4 cupvegetable broth

unsalted, preferably homemade

28 ozstomatoes

organic, curshed, BPA-free can, with or without basil

1 ½ cupsnavy beans

or northern or cannellini beans, home cooked or BPA-free canned, drained

1 cuppasta

organic, dry, legume or whole grain

2 Tbspsparsley

fresh, chopped

2 cupsspinach

organic, chopped

¼ cupnutritional yeast

basil

fresh, chopped, to taste, optional

crushed red pepper

optional, to taste

Instructions

Step 1

Heat a large pot over medium-high heat. Add the fennel seed and cook until fragrant, about 1–2 minutes.

Step 2

2. Add the onions, stirring continuously. Cook until translucent, about 3–4 minutes.

Step 3

3. Stir in the garlic and cook for 30–60 seconds.

Step 4

Add the celery, carrot, and squash. Cook until they begin to soften, about 5 minutes.

Step 5

5. Stir in the corn, oregano and bay leaves until they coat the vegetables.

Step 6

6. Add the crushed tomatoes and vegetable broth to the pot and bring to a boil. Reduce the heat to medium and simmer for 10 minutes

Step 7

7. Stir in the beans and dry, uncooked pasta and cook until the pasta is tender, about 10 minutes.

Step 8

8. Stir in the parsley and spinach until slightly wilted.

Step 9

9. Season with salt and pepper as desired.

Step 10

10. Ladle into bowls and top with nutritional yeast, chopped basil, and crushed red pepper, if desired.

Chef's Notes

Step 11

Substitutions: -Instead of navy or cannellini beans, try red kidney beans or use your favorite legume. -Use white onion or shallots in place of yellow onion. -In place of butternut squash, use acorn, delicata squash or sweet potato. -Instead of corn, try peas. -In place of spinach, add your favorite leafy green. Gluten-free: Use legume (such as chickpea) or quinoa pasta. Storage: Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months