Winter is definitely “soup season,” and so it makes sense that I’ve been getting LOTS of articles in my email INBOX lately on the power of soups—most especially the terrific health benefits of minestrone soup.

This soup gets its name from the Italian word minestra, meaning "soup," "to serve," or "that which is served," combined with the suffix "-one" to indicate that it is a "big" or substantial soup. Originating as a hearty, seasonal vegetable dish in Italy, it is literally named for being a large, thick, or filling stew.

Historically known as a "poor man's soup" or cucina povera, it was created by farmers and peasants to use up whatever fresh, seasonal vegetables and leftovers were available, typically without a fixed recipe.

Minestrone soup truly is a power soup. It’s highly nutritious, nutrient-dense, and fiber-rich. Nutrition research shows it promotes longevity, often featuring in "Blue Zone" diets.

Its key health benefits are impressive. For instance:

·         Minestrone is one of the highest in fiber soups around, with 1 serving offering almost all of the daily fiber needs. Thus, it’s considered one of the very best soups to eat for addressing satiety and weight management.

·         It’s also one the most nutrient dense soups there is. Packed with vegetables, beans, and grains, its vitamin, mineral, and antioxidant profile is extraordinary.

·         Speaking of its antioxidants, these make minestrone a favorite dish for protecting heart health. It’s loaded with lycopene, as an example, which is highly anti-inflammatory and efficiently supports the cardiovascular system.

·         While you can certainly add your meat of choice, minestrone is basically a plant-based soup. So it’s not just nutrient-dense, the high vegetable count makes it low in calories, too. This is why it’s ideal for healthy aging—longevity boosting.

Besides its health benefits, home chefs also love minestrone because it’s so customizable. It’s the ultimate “use what you have” soup. ANY bean works well. ANY pasta works well. And ANY veggies you have kicking around are right at home in this soup. While it’s generally made using, celery, carrots, onions, tomatoes, beans and various herbs, you can punt with beets, cabbage, rutabaga, turnips, potatoes, and so on. Simmer all this in a rich broth and there you go!

I like to save the rinds of our wedges of Parmesan cheese and toss them into my minestrone about an hour before serving. The simmering soup melts the wedge, releasing a little cheesy texture and lots of cheesy flavor. And serving it with a dollop of pesto is divine. It’s the perfect flavor topper.

Here’s a traditional minestrone recipe—it’s all over the Internet and likely in a lot of our readers’ recipe boxes. This is “Blue Zone Bowl” is one “soup-er” way to live longer!

Traditional Minestrone Soup

Ingredients:

2 tablespoons extra-virgin olive oil
1 teaspoon salt
1 white onion chopped
2 cups carrots chopped
2 cups celery sliced thin
2 zucchini diced
3 cloves garlic grated
1 (15-ounce) can fired toasted diced tomatoes
1 (15-ounce) can cannellini beans rinsed and drained
2 cups chopped or sliced green beans
4 cups chicken broth
2 bay leaves
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 cup small pasta (your choice)
1 tablespoon dried or fresh parsley
red pepper flakes to taste
freshly ground black pepper to taste
grated Parmesan cheese grated for serving (optional)

Directions:

1. Heat oil in large pot over medium heat.

2. Add onion and salt and saute 1 minute.

3. Add carrots and celery; saute for 3 minutes, until vegetables soften.

4. Add garlic, tomatoes, beans, green beans and zucchini; cook for 3-5 minutes.

5. Add broth, bay leaves, oregano, basil, and parsley; cover and cook for 20 minutes.

6. Stir in pasta; cook until al dente, approximately 10 minutes.

7. Season with pepper flakes and ground pepper, to taste.

8. To serve, top with grated cheese.

Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.