Description
This High Protein Minestrone Soup transforms classic vegetable soup into a nutrient-rich, protein-packed meal. With Italian sausage, cannellini beans, whole wheat pasta, and a variety of fresh vegetables, it balances flavor, texture, and health. The careful layering of aromatics and proteins ensures deep, complex flavors without hours of simmering, making it perfect for a hearty weeknight dinner or meal prep.
Ingredients
2 tbsp extra virgin olive oil
1 medium yellow onion, diced
2 medium carrots, diced
2 stalks celery, diced
4 cloves garlic, minced
12 oz Italian chicken sausage
2 cans (15 oz each) cannellini beans, drained and rinsed
1 can (28 oz) diced tomatoes
6 cups low-sodium chicken broth
1 cup whole wheat pasta
4 cups fresh spinach
1 piece Parmesan rind (optional)
1/2 cup grated Parmesan cheese
Salt and black pepper to taste
Instructions
1. Heat a large Dutch oven over medium heat. Add olive oil and wait until shimmering.
2. Add diced onion, carrots, and celery. Cook 8 minutes until vegetables soften and edges lightly golden.
3. Push vegetables aside; add Italian chicken sausage to center. Break into small pieces and cook 5 minutes until browned.
4. Add minced garlic; cook 60 seconds until fragrant. Pour in diced tomatoes with juices, scraping the bottom to release fond.
5. Add drained beans, chicken broth, and optional Parmesan rind. Bring to gentle boil, then reduce heat to simmer 15 minutes.
6. Cook whole wheat pasta separately until al dente; drain and set aside.
7. Stir cooked pasta and fresh spinach into soup. Remove Parmesan rind if used.
8. Add grated Parmesan cheese; season with black pepper. Serve immediately.
Notes
Maintain medium heat to encourage caramelization without burning.
Simmer gently to preserve vegetable texture.
Blend a portion of the soup with beans for a creamier texture if desired.
This soup can be made ahead and flavors improve after resting.
Adjust protein sources or vegetables as preferred for variation.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup, Dinner, High Protein, Italian
- Method: Sautéing, Simmering
- Cuisine: Italian, Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 385
- Sugar: 8 g
- Sodium: 620 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 12 g
- Protein: 28 g
- Cholesterol: 45 mg