If you’re ever craving veggies but don’t feel like a cold salad, this soup may be what hits the spot. MIND Diet Minestrone is made with brain-healthy ingredients, like whole-grain pasta and beans, and is loaded with vegetables. Though some minestrone recipes rely on meat, we build flavor using a vegan base of garlic, oregano, red pepper flakes, and umami-rich tomato paste. Using two cans of beans ensures there is a good dose of protein. Adding the liquid from the beans helps give the soup body. Try to use low-sodium beans to help keep the salt level from getting too high.

Speaking of salt, have you noticed that the MIND Diet guidelines, and brain health recommendations in general, are also ones that doctors suggest for maintaining heart health? That is no coincidence. Heart health and brain health are inextricably linked. What is good for one is usually good for the other, and what is bad for one is usually bad for the other. This is why MIND Diet foods are not high in sodium. Rather than rely heavily on salt, we use herbs and spices to boost flavor.

When you think about how foods can help improve heart health, another thing that comes to mind may be fiber. Fiber comes in two forms: insoluble and soluble. Whole grains and vegetables like tomatoes, carrots, and celery are good sources of insoluble fiber, while beans contain soluble fiber. Both forms are important for heart health, and therefore brain health, and this soup is packed with both.

I can’t think of many things cozier on a fall or winter night than a bowl of MIND Diet Minestrone, some crusty bread, and a small glass of red wine (or your favorite alternative). Give this a try the next time you’re craving a big ol’ bowl of veggies. Happy Soup Season!

MIND Diet Minestrone

MIND Diet Minestrone is made with brain-healthy ingredients, like whole-grain pasta and beans, and is loaded with vegetables. Build flavor with a meatless base of garlic, oregano, red pepper flakes, and umami-rich tomato paste.

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Total Time 1 hour hr

Course Soup

Cuisine Italian

Servings 10

Notes

Save time by chopping the kale and basil while the pasta is cooking. Substitute another leafy green, such as spinach or chard, for the kale if desired. Substitute other vegetables as needed, such as summer squash, mushrooms, green beans, or potatoes.

Ingredients

  

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 yellow onion chopped
• 3 carrots peeled and chopped
• 2 celery stalks chopped
• 1 zucchini cut into quarters lengthwise and sliced
• 6 garlic cloves minced, pressed, or grated
• 1 tablespoon dried oregano
• 2 tablespoons tomato paste
• 1/4 teaspoon crushed red pepper flakes plus more for garnish
• 6 cups low-sodium vegetable broth
• 1 28-ounce can diced tomatoes undrained
• 1 bay leaf
• 1/2 teaspoon Kosher salt
• 1 cup small whole-grain pasta such as elbow or orzo
• 2 15-ounce cans low-sodium cannellini beans undrained
• 1 bunch kale stems removed and leaves chopped
• 1/4 cup fresh basil leaves chopped or julienned (optional)

Instructions

 

Instructions

• Heat oil in large pot over medium-high until shimmering. Add onion, carrots, and celery. Cook until beginning to brown, stirring occasionally, about 10 minutes. Add zucchini, garlic, tomato paste, oregano, and crushed red pepper flakes; cook until fragrant, stirring constantly, about 30 seconds.
• Add vegetable broth, tomatoes, bay leaf, and salt. Stir to combine. Cover pot and bring to boil over high heat. Add pasta and cover pot. Turn heat to medium-low and simmer until pasta is tender but not mushy, about 8 minutes.
• Add beans and cook until warmed through, about 2 minutes. Stir in kale; cook until just wilted. Season with salt and pepper to taste. Serve with basil (if using) and additional crushed red pepper flakes for garnish if desired.

Keyword Brain health, Celery, extra virgin olive oil, Fiber, Garlic, Heart health, Herbs, Kale, Meatless, MIND Diet, Noodles, Pasta, Salt, Soup, Vegan, Vegetarian, whole grains, Zucchini