Italian Minestrone Soup (Longevity Soup)

Ingredients

• 1onion, finely diced
• 2carrots, finely diced
• 2celery sticks, finely diced
• 2garlic cloves, diced
• 2bay leaves
• 3 tablespoonstomato purée
• 1potato, diced into cubes
• 946 ml (4 cups)low-sodium vegetable stock
• 95 g (½ cup) dried lentils or 1 tin cooked lentilslentils
• 400 g (15 oz)cannellini beans or preferred beans
• 125 g (1 cup; 4.5 oz)small pasta, such as farfalline or pastina
• 90 g (3 cups)spinach, roughly chopped
• 473 ml (2 cups)water
• 2 tablespoonsextra-virgin olive oil
• to tastesalt and black pepper

Instructions

1. 1

   Soften the vegetables

   Heat the olive oil in a large pot. Add the onion, carrots, celery and bay leaves, and sauté for about 5 minutes, until softened.

2. 2

   Add garlic and tomato

   Stir in the garlic and tomato purée. Cook for another 3–5 minutes, until fragrant.

3. 3

   Simmer the soup

   Add the vegetable stock, potato, water and dried lentils, if using. Season with salt and pepper, bring to the boil, then turn down the heat, cover and simmer for 15–20 minutes.

4. 4

   Add cooked pulses

   If using tinned lentils and beans, add them now and simmer for a further 5 minutes.

5. 5

   Blend if desired

   For a creamier texture, blend a portion of the soup.

6. 6

   Cook the pasta

   Cook the pasta in the soup according to the packet instructions.

7. 7

   Wilt the spinach

   Stir in the spinach and let it wilt before serving.

What is minestrone soup?

Minestrone is an Italian vegetable soup, often made with beans and pasta or another filling ingredient. Its exact contents vary, making it a practical way to turn seasonal vegetables and cupboard staples into a meal.

This version pairs lentils and cannellini beans with potato, pasta and spinach. The tomato base and softened vegetables give it a savoury, comforting flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 210 calories, 10g protein, 35g carbs, 5g fat.

The pasta, potato and pulses provide most of the carbohydrates, while the beans and lentils contribute protein. Olive oil supplies most of the fat. Pair a bowl with a green salad or extra vegetables for a more varied plate.

Build the flavour base

Soffritto: Onion, carrots and celery form the aromatic base. Dice them evenly so they soften at roughly the same pace.

Tomato purée: Cooking it briefly with the garlic helps it meld into the vegetables before the stock goes in. Keep stirring so the garlic does not catch.

Choose your lentils and beans

Dried lentils: Add them with the stock and potato as directed, so they cook in the soup. Check that they are tender before moving on.

Tinned pulses: The method adds cooked lentils and beans near the end, giving them time to heat through without becoming too soft.

Keep an eye on the texture

Blending: Blending a portion is optional; it thickens the broth while leaving plenty of vegetables and pulses whole. Blend only as much as you like.

Pasta: Pasta continues to absorb liquid as it sits, so follow the packet timing and check it for tenderness. The soup will also thicken after cooking.

Time the finishing ingredients

Spinach: Add it at the end and stir just until wilted, so it keeps its fresh colour and does not overcook.

Bay leaves: They flavour the soup during simmering. Remove them before serving.

What to serve with minestrone

Serve the soup hot as a complete meal, or pair it with crusty bread for dipping. A simple green salad is another fresh accompaniment.

If serving several people, offer black pepper at the table so everyone can season their own bowl.

Recipe notes & tips

• Dice the onion, carrots and celery to a similar size so they soften evenly.
• Stir the garlic and tomato purée frequently as they cook to prevent them sticking.
• Check dried lentils for tenderness before adding the next ingredients.
• If blending, blend only a portion to keep some soup chunky.
• Add the spinach just before serving and stir until it has wilted.
• Remove the bay leaves before ladling the soup into bowls.

Variations

• Use another bean: Swap the cannellini beans for your preferred cooked beans.
• Choose a different small pasta: Use another small shape and cook it according to its packet instructions.
• Use tinned lentils: Add cooked lentils with the beans near the end of cooking.
• Make it smoother: Blend a larger portion of the soup for a thicker texture.
• Adjust the greens: Replace the spinach with another leafy green and cook until tender.

Common mistakes to avoid

• Adding spinach too early: Stir it in at the end so it only wilts.
• Overcooking the garlic: Cook it with the tomato purée for 3–5 minutes, stirring often.
• Skipping the lentil check: Make sure dried lentils are tender before continuing.
• Blending the whole pot: Blend only a portion if you want to retain some texture.
• Leaving bay leaves in the bowls: Remove them before serving.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat gently in a saucepan until piping hot, adding a splash of water or stock if the pasta has absorbed too much liquid.

Frequently asked questions