This minestrone soup is all about adding in as many fresh green vegetables you can find available! I imagined this soup as a healing pot that will infuse my cells with chlorophyll, oxygen and antioxidants, so they will wake up refreshed to a new life under the spring sun, balance the hormone production, enhance mood and create energy for new projects, ideas and challenges.
Does it sound like an ode to spring? It actually is, because the latest snowfalls and low temperatures just at the debut of March affected my overall balance so I need every fresh nutrient I can take to gain back my well-being.
I took inspiration from the vegetarian minestrone soup of Jamie Oliver and made an all-the-greens you can add soup topped with my delicious vegan pesto, for an extra concentrated dose of nutrients intake.
Green peas and green beans are a great soup filler, as they boost the natural detoxification of our bodies. When you cleanse your body of toxins it gets more energy to burn throughout the day. Toxins often create a lot of brain fog and leave you feeling sluggish and drained, that’s why it’s so important to consume lots of fresh greens throughout your diet.
This is one of the many reasons why nature is so special, as it can give you more clarity, help to improve your focus and boost your performance in the many mentally challenging tasks we face each day. Green peas are a great source of vitamin B1, B2, and B6. They’re rich in health-protective antioxidants, and are anything but a poor man’s feed as is often viewed by many!
The list of vitamins and minerals to be found in broccoli is impressive to say the least- it will help you stock up on fiber, vitamin E, folate and vitamin A. I always have broccoli in my fridge, and use all its parts – the florets, just like anyone and the stalk and the deep green leaves that can make a delicious addition and increase the nutrient load for soups of stews.
Broccoli is a powerful green that should be consumed frequently across your diet. Of importance, the levels of Vitamin K and Vitamin C are incredibly high. Vitamin C helps the body to use macro nutrients (fats, proteins and carbohydrates) and also drives out free-radicals and protects cells.
To create a hearty minestrone soup recipe I also added barley, as it is an excellent source of manganese and molybdenum. With a mostly plant based diet it’s important to keep an eye on the types of protein you’re consuming and making sure you’re getting a wide range of amino acids.
Molybdenum will help break down and distribute those proteins for use throughout the body. And this easy minestrone soup recipe contains around 7g of vegetable protein!
- 4 cups low sodium vegetable broth
- 1 cup green peas
- 1 small zucchini, diced
- ½ cup cauliflower (I used Romaine cauliflower, for its gorgeous color)
- ¼ cup barley
- ½ cup green beans
- 1 small fennel bulb, diced
- 1 yellow onion, finely diced
- 2 garlic cloves, crushed
- 2 celery stalks, diced
- 1 small broccoli head with its leaves, cut into small florets
- 1 tbsp extra virgin olive oil
- Handful fresh spinach
- 1 tbsp fresh basil pesto
- 1 large bunch fresh parsley, chopped
- Freshly ground black pepper
- Heat the olive oil over medium heat in a medium soup pot, then add the onions and cook for 3 minutes, stirring frequently, until translucent.
- Add the peas, green beans, fennel, zucchini, barley, garlic and celery, mix to combine and cook for 5 minutes, stirring frequently.
- Add the vegetable broth and bring to boil over medium heat, then turn the heat to low and simmer for 20 minutes.
- Add the fresh spinach, broccoli and cauliflower, and simmer for 5 more minutes, then add the parsley and season with black pepper.
- Divide into serving bowls, add a dollop fresh pesto and serve warm.