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.
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.