Description
A comforting and healing soup packed with anti-inflammatory vegetables, herbs, and whole-wheat pasta, perfect for soothing inflammation and boosting immunity.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 cup chopped kale or spinach
- 1 can (14.5 oz) diced tomatoes, undrained
- 6 cups vegetable broth (low sodium)
- 1 teaspoon dried turmeric
- 1 teaspoon dried ginger
- 1/2 teaspoon black pepper (to enhance turmeric absorption)
- 1/2 teaspoon salt (or to taste)
- 1 cup whole-wheat small pasta (e.g., ditalini or orzo)
- 1 can (15 oz) cannellini beans, drained and rinsed
- 2 tablespoons fresh lemon juice
- 1/4 cup chopped fresh parsley or cilantro
Instructions
- 1. In a large pot, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes.
- 2. Add garlic, carrots, celery, and zucchini. Cook for another 5 minutes, stirring occasionally.
- 3. Stir in the kale or spinach and cook until wilted, about 2 minutes.
- 4. Add the diced tomatoes (with their juices), vegetable broth, turmeric, ginger, black pepper, and salt. Bring to a boil.
- 5. Stir in the pasta and cannellini beans. Reduce heat to a simmer and cook until pasta is tender, about 8-10 minutes (or according to pasta package directions).
- 6. Remove from heat. Stir in fresh lemon juice and adjust seasoning if needed.
- 7. Ladle into bowls and garnish with fresh parsley or cilantro before serving.
Notes
For extra protein, add shredded cooked chicken or tofu. This soup keeps well in the refrigerator for up to 5 days. The flavors deepen as it sits.
Nutrition
- Calories: 320
- Sugar: 8g
- Fat: 9g
- Carbohydrates: 45g
- Protein: 12g