Spring Minestrone Soup

Gluten Free
Popular
Health score
54%
Spring Minestrone Soup
60 min.
4
711kcal

Suggestions


Welcome to the vibrant world of Spring Minestrone Soup, a delightful dish that perfectly captures the essence of the season! This gluten-free recipe is not only popular among food lovers but also a wholesome choice for a nutritious lunch or dinner. With a health score of 54, it’s a guilt-free indulgence that brings together a medley of fresh vegetables and hearty ingredients.

Imagine a warm bowl filled with tender baby potatoes, artichoke hearts, and a colorful array of greens, all simmered to perfection in a rich vegetable or chicken stock. The addition of chickpeas and peas adds a satisfying protein boost, making this soup a filling main course that will leave you feeling nourished and energized.

What sets this recipe apart is its versatility; you can easily adapt it to suit your dietary preferences, whether you’re vegetarian, vegan, or simply looking to enjoy a comforting meal. The vibrant flavors of green onions and garlic, combined with the aromatic pesto, create a symphony of taste that will tantalize your palate.

Ready in just 60 minutes, this Spring Minestrone Soup is perfect for busy weeknights or leisurely weekend lunches. Gather your loved ones around the table and serve this delightful dish topped with a sprinkle of grated cheese for an extra touch of indulgence. Dive into a bowl of this seasonal delight and let the fresh flavors of spring brighten your day!

Ingredients

  • Tbsp olive oil 
  •  green onions 
  • large garlic cloves green
  • pound yukon gold potatoes cut into 1-inch chunks
  • 15 ounce canned tomatoes diced canned
  • cups chicken stock see (use vegetable stock if cooking vegetarian or vegan)
  • servings salt 
  • 0.5 pound artichoke hearts fresh chopped ()
  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • cup peas fresh ()
  • 0.5 pound asparagus cut into 1-inch chunks
  • cups greens sliced into thin ribbons (dandelion, chard, spinach, kale, arugula, etc)
  • cup up pesto 
  • servings pecorino cheese ) grated for garnish (omit for vegan version
  • teaspoon pepper black

Equipment

  • pot

Directions

  1. Prep green onions, green garlic, potatoes, artichoke hearts: Chop the green onions and green garlic and separate the white and light green parts from the green tops. If you are using regular garlic cloves, put them with the white parts of the green onions.
  2. Scrub potatoes and cut them into 1-inch chunks. Either trim fresh artichokes down to their hearts and chop the hearts (see How to Trim Artichokes) or chop up defrosted frozen artichoke hearts.
  3. Sauté white parts of green onions and garlic, add potatoes: In a large pot set over medium-high heat, warm the olive oil for 1 minute.
  4. Add the white parts of the green onions as well as the garlic and sauté for 1 minute.
  5. Add the potatoes, and cook 1 minute more.
  6. Add the diced tomatoes with their liquid and the quart of vegetable or chicken stock.
  7. Bring to a simmer, add salt to taste, then cover and cook over medium-low heat for 10 minutes.
  8. Add artichoke hearts (if using fresh) and cook another 5 minutes
  9. Add the chickpeas and green peas and cook another 5 minutes.
  10. Add the asparagus and artichoke hearts (if using frozen artichoke hearts). Cook 2 minutes.
  11. Add the greens and the green parts from the green onions and green garlic, if using. Stir well to combine and cook 1 minute.
  12. pesto, salt, pepper: Turn off the heat and stir in the pesto.
  13. Add black pepper and more salt to taste (depending on how salty your stock is, you may need to add 1 to 2 teaspoons of salt).
  14. Serve topped with grated cheese.

Nutrition Facts

Calories711kcal
Protein14.51%
Fat50.63%
Carbs34.86%

Properties

Glycemic Index
109.1
Glycemic Load
24.49
Inflammation Score
-10
Nutrition Score
39.196087609167%

Flavonoids

Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
3.23mg
Kaempferol
2.9mg
Myricetin
0.08mg
Quercetin
11.26mg

Nutrients percent of daily need

Calories:711.05kcal
35.55%
Fat:40.82g
62.81%
Saturated Fat:10.43g
65.18%
Carbohydrates:63.24g
21.08%
Net Carbohydrates:47.97g
17.44%
Sugar:13.82g
15.36%
Cholesterol:36.16mg
12.05%
Sodium:2743.69mg
119.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.34g
52.67%
Vitamin K:155.79µg
148.38%
Vitamin A:4416.59IU
88.33%
Manganese:1.73mg
86.73%
Vitamin C:57.97mg
70.26%
Fiber:15.27g
61.08%
Vitamin B6:1.2mg
59.77%
Calcium:561.58mg
56.16%
Phosphorus:497.43mg
49.74%
Folate:154.44µg
38.61%
Potassium:1316.92mg
37.63%
Iron:6.7mg
37.22%
Copper:0.71mg
35.27%
Magnesium:124.93mg
31.23%
Vitamin B1:0.42mg
27.88%
Vitamin E:3.51mg
23.43%
Vitamin B2:0.39mg
23.04%
Vitamin B3:4.19mg
20.94%
Zinc:3.05mg
20.35%
Selenium:9.91µg
14.15%
Vitamin B5:1.31mg
13.09%
Vitamin B12:0.34µg
5.6%