This colorful, rustic bowl of Minestrone Soup is like a comforting visit from an old friend — warm, familiar, and quietly nourishing. With its medley of seasonal vegetables, soft beans, and al dente pasta floating in a rich tomato broth, this dish brings grounding and balance to both body and soul.
For individuals struggling with low mood, fatigue, or emotional heaviness, this soup delivers healing energy through plant-based nutrition. The fiber aids digestion and gut health (closely linked to mental wellness), while the iron and B vitamins from beans and leafy greens support energy and focus. The warmth and aroma of the herbs and garlic evoke a sense of calm and home.
A slow-cooked, gentle meal like this encourages mindfulness and presence — it reminds you that you are worthy of care, warmth, and nourishment, one spoonful at a time.
🕒 Total Time: 35 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~420 kcal
🏷️ Tags: Italian, Fiber-rich, Comfort food
🛒 Ingredients
For the Soup:
- 1 tablespoon olive oil
- 1/2 onion, diced
- 1 garlic clove, minced
- 1 carrot, peeled and diced
- 1 celery stalk, diced
- 1 small zucchini, diced
- 1/2 cup canned kidney beans (drained and rinsed)
- 1/2 cup canned white beans (e.g., cannellini)
- 1/2 cup diced tomatoes (fresh or canned)
- 2 cups low-sodium vegetable broth
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- Salt and pepper to taste
- 1/2 cup small pasta (e.g., ditalini, macaroni)
- A handful of spinach or kale (optional, for extra nutrients)
- Fresh parsley or basil, chopped (for garnish)
- Grated parmesan (optional – for extra flavor and comfort)
🍳 Instructions
1. Sauté the Base:
- In a large pot, heat olive oil over medium heat.
- Add onion, garlic, carrot, and celery. Cook for 5–7 minutes until soft and fragrant.
2. Build the Soup:
- Stir in zucchini, beans, diced tomatoes, and broth.
- Add oregano, thyme, salt, and pepper. Bring to a boil.
- Lower heat and simmer for 15 minutes.
3. Add Pasta & Greens:
- Stir in pasta and cook for 8–10 minutes, or until pasta is tender.
- Add spinach or kale during the last 2 minutes of cooking.
4. Serve with Love:
- Ladle into bowls. Top with fresh herbs and optional parmesan.
- Serve warm, ideally with a slice of whole grain bread for added comfort.
💡 Tips for Mood & Nutrition
- Beans are rich in plant-based protein, iron, and magnesium, essential for brain health and mood regulation.
- Pasta adds satisfying carbs that help increase serotonin production naturally.
- Olive oil and herbs contribute antioxidants that fight inflammation — often linked to depressive symptoms.
- Make extra to store — this soup tastes even better the next day, and can bring comfort when you don’t feel like cooking.
🎯 Note:
This recipe is ideal for those who need gentle energy, emotional warmth, and a sense of grounding. It’s light on the stomach but rich in meaning. Preparing it slowly, with care, can itself be a healing ritual.
