An Italian Vegetable Soup Packed with Vitamins: Kale Minestrone
This gluten-free kale minestrone bursts with vitamins, wholesome ingredients, and authentic Italian flavors – a perfect homecooked dish for a healthy, nourishing meal.
Sometimes all you need is a comforting bowl of soup – and this kale minestrone is exactly that!
Packed with vitamins, nutrients, and vibrant vegetables, it’s the ultimate feel-good meal.
And here’s the best part: this minestrone is a true vitamin bomb and naturally gluten-free!
But what exactly is minestrone?
The name comes from Italian and means “big soup.” It’s one of Italy’s oldest dishes and is traditionally served as a first course. Minestrone can be creamy and blended or served chunky with colorful diced vegetables – always celebrating seasonal produce.
Typical ingredients include onions, garlic, celery, carrots, potatoes, tomatoes, beans, parsley, and sometimes additions like broccoli, zucchini, pumpkin, cauliflower, chickpeas, or lentils. In some regions, rice, pasta, or toasted bread slices are added as well.
In my version, kale takes center stage.
Kale, a proud member of the cruciferous vegetable family (like broccoli and cauliflower), is a powerhouse of nutrition: It’s rich in Vitamin K (for bone health), Vitamin C (to boost the immune system), and Vitamin A (for healthy skin and vision). Plus, it’s packed with antioxidants that help protect your cells from damage.
Whether you’re looking for a cozy dinner or a meal prep champion, this kale minestrone is nourishing, easy to make, and downright delicious.
Preparation time: 30 minutes
INGREDIENTS
- 2 onions
- 3 cloves of garlic
- 2 yellow carrots
- 2 orange carrots
- 1 parsley root
- 3 tablespoons olive oil
- 1 pack (500 ml) of passata (pureed tomatoes)
- 1 l vegetable broth
- 200 g chickpeas
- 1 zucchini
- 300 g kale
- salt
- pepper
PREPARATION
- Peel and finely chop the onions and garlic.
- Peel, wash, and chop the carrots and parsley root.
- Heat the olive oil in a large pot and sauté the prepared vegetables.
- Add the passata and vegetable broth. Cover and simmer for about 10–12 minutes.
- Meanwhile, wash and dice the zucchini. Wash the kale thoroughly and slice into strips.
- About 5 minutes before the end of the cooking time, add the chickpeas, zucchini, and kale to the pot.
- Season with salt and pepper and serve hot.