Green Minestrone Soup with Parmesan & Fresh Dill
Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel
Take the chill out of spring with a delicious minestrone soup that highlights the season’s fresh produce. Flavorful early-spring vegetables like leeks, asparagus, fennel, and broccoli give it a vibrant green color, as well as a host of health-boosting nutrients. Top it off with fresh dill and lemon zest for a bright finish. This protein- and fiber-rich soup would be great as a hunger-busting snack—or meal if paired with a couple of slices of multigrain bread. Make a big pot to enjoy all week long.
INGREDIENTS
2 tablespoons extra-virgin olive oil
2 large leeks, white and pale green parts only, thinly sliced
1 large fennel bulb, cored and thinly sliced
2 cloves garlic, minced
8 cups (64 fl oz/2 l) vegetable or chicken stock, reduced sodium
1 dried bay leaf
1 Parmesan cheese rind (optional)
1 can (15 oz/475 g) white beans, no salt added, drained and rinsed
1 zucchini, trimmed and diced
1 bunch asparagus, trimmed and cut into bite-size pieces
2 cups (4 oz/125 g) broccoli florets, chopped into bite-size pieces
1 tablespoon each lemon zest and juice
Salt and freshly ground pepper
¼ cup (1/3 oz/10 g) fresh dill fronds, snipped chives, or a combination
¼ cup (1 oz/30 g) grated Parmesan cheese
INSTRUCTIONS
In a large pot over medium heat, warm the olive oil. Add the leeks and fennel and sauté until the vegetables start to soften, about 5 minutes. Add the garlic and stir until fragrant, 1 minute. Add the stock, bay leaf, and a Parmesan rind, if you have one. Bring to a boil and simmer to let the flavors blend, 10 minutes.
Add the beans and simmer to warm through, 5 minutes. Add the zucchini, asparagus, and broccoli and cook until bright green and tender-crisp, 7 minutes. Remove from the heat. Stir in the lemon zest and juice. Add salt and pepper to taste.
Ladle the soup into bowls, sprinkle with the fresh dill, chives, and Parmesan cheese, and serve warm.
Makes 8 servings
Nutrition Facts (per serving)
Calories 189
Protein 13 g
Total fat 6 g
Saturated fat 1 g
Carbs 25 g
Fiber 6 g
Total sugars 5 g
Added sugars 0 g
Sodium 144 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Looks delicious