Squash and Bean Minestrone

Dairy Free
Very Healthy
Health score
90%
Squash and Bean Minestrone
230 min.
12
607kcal

Suggestions


Welcome to a delightful culinary adventure with our Squash and Bean Minestrone! This hearty and nourishing dish is perfect for those seeking a comforting meal that is both dairy-free and incredibly healthy. With a health score of 90, this minestrone is packed with vibrant vegetables and wholesome ingredients, making it an ideal choice for lunch, dinner, or any time you crave a satisfying main course.

Imagine the rich flavors of tender butternut squash mingling with the creamy texture of navy or cannellini beans, all simmered to perfection in a fragrant broth. The addition of fresh spinach, aromatic leeks, and a medley of herbs elevates this dish, ensuring every spoonful is bursting with taste and nutrition. Plus, with a generous serving of protein and a balanced caloric breakdown, you can enjoy this meal guilt-free.

Whether you're cooking for a family gathering or meal prepping for the week ahead, this recipe serves 12, making it perfect for sharing. The best part? You can prepare it in advance, allowing the flavors to meld beautifully over time. So gather your ingredients, roll up your sleeves, and get ready to impress your loved ones with a bowl of this delicious Squash and Bean Minestrone!

Ingredients

  • 2.5 pounds butternut squash peeled cut into 1/2" pieces
  • pound .5 can cannellini beans dried white ( kidney)
  • small celery stalks with leaves (from celery heart), chopped
  • bunches flat-leaf spinach thick
  • cup flat-leaf parsley fresh divided chopped
  •  garlic cloves finely chopped
  • pound green beans trimmed cut into 1" pieces
  • 12 servings kosher salt freshly ground
  •  leeks white finely chopped
  • cups chicken broth low-sodium
  • 0.3 cup olive oil plus more for drizzling
  • large onion finely chopped
  • pound soup noodles (such as tiny shells or pipette)
  • 12 servings arugula salsa verde (for serving)
  • 1.5 pounds ham hocks smoked

Equipment

  • bowl
  • pot

Directions

  1. Remove meat from ham hocks and cut into large pieces; set meat aside.
  2. Place navy beans and ham bones in a large pot; add cold water to cover by 2". Bring to a boil, reduce heat, and simmer 2 minutes.
  3. Remove from heat, cover, and let stand 1 hour.
  4. Heat 1/4 cup oil in another large heavy pot over medium-low heat.
  5. Add ham hock meat, onion, leeks, celery, and garlic; season with salt and pepper. Cook, stirring occasionally, until vegetables are softened, about 20 minutes.
  6. Add squash, green beans, navy beans and soaking liquid, broth, and bones to pot. Bring to a simmer over medium heat; reduce heat to low, cover, and gently simmer until navy beans are tender, 1 1/2–2 hours.
  7. When soup is almost finished cooking, cook pasta in a large pot of boiling salted water, stirring occasionally, until al dente.
  8. Drain and transfer to a large bowl.
  9. Drizzle with 2 tablespoons oil and add 1/4 cup parsley and toss to coat.
  10. Discard ham bones.
  11. Add spinach and remaining 3/4 cup parsley to soup.
  12. Divide soup among bowls.
  13. Add pasta, top with Arugula Salsa Verde, and drizzle with oil.
  14. DO AHEAD: Soup can be made up to 3 days ahead.
  15. Let cool; cover and chill.

Nutrition Facts

Calories607kcal
Protein22.9%
Fat29.61%
Carbs47.49%

Properties

Glycemic Index
25.42
Glycemic Load
13.14
Inflammation Score
-10
Nutrition Score
35.48956510295%

Flavonoids

Epicatechin
0.03mg
Apigenin
31.27mg
Luteolin
0.22mg
Isorhamnetin
0.63mg
Kaempferol
2.15mg
Myricetin
2.25mg
Quercetin
3.63mg

Nutrients percent of daily need

Calories:606.67kcal
30.33%
Fat:20.23g
31.13%
Saturated Fat:5.98g
37.38%
Carbohydrates:73.02g
24.34%
Net Carbohydrates:62.15g
22.6%
Sugar:8.57g
9.52%
Cholesterol:61.8mg
20.6%
Sodium:445.71mg
19.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.2g
70.4%
Vitamin K:267.35µg
254.62%
Vitamin A:11978.58IU
239.57%
Manganese:1.43mg
71.53%
Vitamin C:47.84mg
57.99%
Folate:225.63µg
56.41%
Potassium:1713.93mg
48.97%
Iron:8.02mg
44.55%
Fiber:10.87g
43.48%
Selenium:29.73µg
42.47%
Magnesium:148.03mg
37.01%
Copper:0.7mg
35.14%
Phosphorus:296.27mg
29.63%
Vitamin B1:0.35mg
23.54%
Vitamin B3:4.66mg
23.31%
Vitamin B6:0.46mg
22.9%
Calcium:208.93mg
20.89%
Vitamin E:2.54mg
16.9%
Zinc:2.51mg
16.75%
Vitamin B2:0.21mg
12.14%
Vitamin B5:1mg
10.03%
Vitamin B12:0.16µg
2.62%
Source:Epicurious