Clean Minestrone Soup

If I’m going to eat soup I want it to be hearty and chunky. You know give me something to chew not drink. I have always been a chunky texture girl though. Team crunchy peanut butter over here!

I find that texture adds a lot to soup. It does not have to be a thick stew, but I love getting a pile of veggies, grains, etc with each spoonful. With a thinner soup, it’s easier to grab that extra piece of bread or another handful of crackers to fill up or feel satisfied.

I have never been very adventurous with trying lots of soups, nothing creamy or a bowl of broth just do nothing for me. Minestrone soup has been one of the few that I will enjoy. When making my own I wanted to of course keep it nutritious, but add a little something to it. Enter arugula and red pepper flakes!

First here’s what makes this guy not just yummy but nutritious. Tomatoes for lycopene and Vitamin C, chickpeas for protein and fiber, and arugula for Vitamins A, C, and K. No filler, no additives, or preservative. Add your choice of pasta (wheat, gluten free) or quinoa (extra protein and fiber) for a hearty bowl of yumminess.

To save time and cut back on the amount of broth (hello sodium) cook pasta or quinoa ahead of time. Add the pasta or quinoa just to warm and incorporate the flavors.

Let the beautiful arugula wilt down into the soup as you are enjoying! Yummy!



Clean Minestrone Soup
Prep time
Cook time
Total time
Clean and nutritious minestrone soup with red pepper flakes for spice. Topped with peppery arugula for freshness and dose of greens.
Recipe type: soup
Serves: 6 to 8
  • 2 tablespoons extra-virgin olive oil
  • 1 large yellow onion, diced
  • 2 cloves garlic, minced
  • 2-3 carrots, peeled and sliced into rounds
  • 2-3 celery stalks, chopped
  • Red pepper flakes, if wanting spicy
  • 2 large organic red tomatoes, chopped
  • 5-8 cups low sodium vegetable broth
  • 1 cup penne pasta ( any variety or sub another grain)
  • 1 15 ounce can garbanzo beans, rinsed and drained
  • handfuls of arugula to top
  1. In a large stockpot, warm the olive oil over medium heat. Add the onion and cook until soft and fragrant, around 5 minutes. Reduce heat to medium-low, add the garlic, carrots, celery, pinch black pepper, and red pepper flakes, cook for about 15 minutes.
  2. Add the tomatoes and broth. Bring to a boil. Turn heat down and simmer for 12-15 minutes.
  3. Add the pasta or quinoa.
  4. Cook until pasta is tender or quinoa is cooked. (skip this step if using precooked pasta or quinoa).
  5. Add the drained garbanzo beans, simmer until warmed through.
  6. Season with any sea salt or black pepper to taste.
  7. Ladle soup into bowls, finish with crushed red pepper flakes to taste and top with arugula.
Stir the fresh arugula into soup as eating to wilt the greens.





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