Eat Healthy and Cheap
Minestrone
Minestrone means big soup, and its whole identity is variety: whatever vegetables are in the crisper, plus beans and a grain, in one pot. This version swaps the traditional small pasta for farro, a whole grain that holds its bite through a long simmer instead of turning to paste. What makes the broth taste rich without oil or salt is the soffritto: onion, carrot, and celery cooked slow in water alone until they start to caramelize on the bottom of the pot, building a savory base before a single vegetable joins them.
Ingredients
- 1 Yellow onion, diced
- 2 Carrots, diced
- 2 stalks Celery, diced
- 3 cloves Garlic, minced
- 2 Bay leaves
- 1/2 tsp Dried thyme
- 1 cup Canned crushed tomatoes
- 3/4 cup Farro
- 2 tsp no-salt vegetable bouillon
- 2 Potatoes, medium, diced
- 2 cups green cabbage, shredded
- 1 cup Green beans, trimmed, cut into 1-inch (2.5 cm) pieces
- 1 Zucchini, diced
- 2 cups Cannellini beans, cooked, or one 15 oz can, drained
- 1/4 cup Flat-leaf parsley, chopped
- 1/4 cup Basil, torn
- 1 tbsp Red wine vinegar
- 1/2 tsp Black peppercorns, freshly ground
- 2 tbsp Nutritional yeast, optional, for serving
Method
- Sweat the onion, carrot, and celery in a large pot with 1/3 cup (80 ml) water over medium heat, stirring occasionally and adding a splash more water whenever the pot looks dry, until the vegetables soften and just start to catch on the bottom, about 10 minutes. That light catching is where the savory depth comes from, since there is no oil to carry it.
- Add the garlic, bay leaves, and dried thyme. Cook for 1 minute, until the garlic smells sweet rather than sharp.
- Stir in the crushed tomatoes and cook for 3 to 4 minutes, until they darken and thicken slightly. This short reduction concentrates their acid and sugar before the water goes in, so the broth tastes like more than canned tomatoes and water.
- Add the farro, vegetable bouillon, and 7 cups (1.7 L) water. Bring to a simmer, partially cover, and cook for 20 minutes, until the farro is nearly tender but still chewy.
- Add the potato, cabbage, and green beans. Simmer for 12 minutes, until the potato is just tender when pierced.
- Add the zucchini and cannellini beans. Simmer for 8 more minutes, until the zucchini is tender and the farro is fully cooked. Fish out the bay leaves.
- Turn off the heat and stir in the parsley, basil, red wine vinegar, and black pepper. Taste before reaching for salt: the vinegar and the long-cooked vegetables are usually doing that job already. Ladle into bowls and pass the nutritional yeast at the table for anyone who wants a cheesy top note.
Nutrition
Estimated per serving: 245 calories, 10 g protein, 10 g fiber. Computed from USDA FoodData Central reference values for the main ingredients. This is an approximation, not a laboratory measurement.
Cost per serving is estimated from US national-average retail prices for cheap staple forms, using BLS dried-bean prices and USDA produce prices. Prices vary by store and season, so treat it as a guide, not a receipt.
