Autumn Minestrone with Grains

Autumn Minestrone with Grains is a nutrient-rich, hearty, and nourishing soup that perfectly captures the essence of fall with its immune-boosting ingredients and rich flavors. The ingredients are high in antioxidants, vitamins, and anti-inflammatory compounds, all of which promote bone health, skin elasticity, heart health, and a strengthened immune system to help manage aging symptoms.

This flavorful, rustic minestrone is perfect for warming up during chilly autumn days, offering a balanced, satisfying meal packed with age-defying fiber, vitamins, and comforting flavors.

Autumn Minestrone with Grains

Kris Francefort

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Course Soup

Servings 6 people

Ingredients

  

• 1 medium onion, diced
• 3 cloves of garlic, minced
• 1 medium leek, washed and sliced into bite-size pieces
• ¾ cup dry grain (farro, red quinoa or brown rice)
• 4 cups low sodium vegetable broth (32 oz)
• 1 medium Portobello mushroom (or 1 cup baby bella or white button mushrooms), washed and diced 
• 2 large carrots, sliced into ½” wide rounds
• 3 ribs celery, sliced into ½” wide rounds
• 2-3 cups winter squash, chopped into 1″ chunks (1 acorn, delicata, or butternut)
• 2 large tomatoes, washed and diced or 1 15-oz jar of crushed tomatoes with juice
• 1 ½ cups cooked cannellini beans (one 15 oz can)
• ½ cup favorite marinara sauce
• 2 cups of filtered water
• 4 Tablespoons fresh Italian herbs (rosemary, basil, oregano) or 1-2 Tablespoons dried Italian seasoning
• 2 bay leaves
• Sea salt and pepper to taste
• 2 cups greens (spinach, broccoli rabe, chard or kale), washed and chopped

Instructions

 

• In a large soup pot, on medium  heat, saute onion, garlic and leek in 4-5 tablespoons vegetable broth for  5-6 minutes until soft.
• If using farro or rice, add grain and remaining vegetable broth, cover and bring to a boil.  Reduce heat and simmer for 15 minutes then add everything else except greens; cover and simmer for 20 minutes.
• If using quinoa, rinse in a fine mesh strainer then add it with everything else except greens; cover and simmer for 30-40 minutes until everything is tender.
• Remove from heat; stir in greens, cover and allow greens to steam for an additional 10 minutes.
• Remove bay leaves before serving. Serve with a crusty whole-grain bread if desired.

Notes

Grains – Farro has a nutty flavor that compliments autumn root veggies and is great in soup because it holds its shape and texture well.  Other grains to try are red quinoa, brown rice or whole-grain pasta.

Veggies – Throw in all types of fresh seasonal veggies like peas, zucchini, turnips, Brussels sprouts and celery root.

Protein – This soup has lots of filling protein and fiber from the whole grains and beans (about 8g in 2 cups).

Optional – Sprinkle with crushed red pepper and nutritional yeast for cheesy flavor just before serving.

Try preparing in a crock pot - Combine all ingredients except grain/pasta in a crock pot. Cook on low for 6-8 hours.  Add cooked grain/pasta and cook on high for 20-30 minutes before serving.