Minnesota Minnestroni

Nutriscore Rating: 76/100

Warm, hearty, and packed with vibrant vegetables, Minnesota Minestroni is a comforting twist on a classic soup, highlighting the bold, nutty flavor of wild rice—a Midwest staple. This one-pot wonder features a medley of tender carrots, celery, zucchini, and spinach, paired with a satisfying mix of protein-rich kidney and cannellini beans for a filling, nutritious meal. Seasoned with aromatic oregano, thyme, and a hint of garlic, this soup delivers layers of robust flavor in every spoonful. Perfect for chilly nights, it's ready in just over an hour and makes generous servings to feed a crowd or stock your freezer with leftovers. Garnish with fresh parsley and a sprinkle of Parmesan cheese for the perfect finishing touch. Whether you're looking for a vegetarian comfort dish or a healthy dinner idea, this wild rice minestrone will become a family favorite!

Recipe Information

• Prep Time: 15 min
• Cook Time: 50 min
• Total Time: 1 hr 5 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

19 items

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 medium carrots, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 1 medium zucchini, diced
• 28 ounces canned diced tomatoes
• 6 cups vegetable broth
• 0.75 cup wild rice
• 1 cup cooked kidney beans
• 1 cup cooked cannellini beans
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach
• 2 tablespoons fresh parsley, chopped
• 0.25 cup grated Parmesan cheese (optional, for serving)

📝 Instructions

13 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.

3. Stir in the minced garlic and cook for an additional minute until fragrant.

4. Add the diced zucchini and cook for another 3-4 minutes.

5. Pour in the canned diced tomatoes and vegetable broth, stirring to combine.

6. Rinse the wild rice thoroughly and add it to the pot.

7. Stir in the oregano, thyme, bay leaf, salt, and black pepper.

8. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 30 minutes.

9. Add the kidney beans and cannellini beans to the pot. Continue simmering for another 15 minutes, or until the wild rice is tender.

10. Discard the bay leaf. Stir in the baby spinach and let it wilt for 1-2 minutes.

11. Taste and adjust the seasoning with additional salt and pepper if needed.

12. Ladle the soup into bowls, garnish with chopped parsley, and sprinkle with Parmesan cheese if desired.

13. Serve hot and enjoy!

Nutrition Facts

1 serving (627.8g)

Calories		353
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	3.1 g	16%
	Polyunsaturated Fat	1.9 g
Cholesterol		8 mg	3%
Sodium		1210 mg	53%
Total Carbohydrate		47.7 g	17%
	Dietary Fiber	13.2 g	47%
	Total Sugars	11.9 g
Protein		15.1 g	30%
Vitamin D		0.0 mcg	0%
Calcium		213 mg	16%
Iron		4.4 mg	24%
Potassium		1340 mg	29%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 687 cal (31.4%%)

Protein: 363 cal (16.6%%)

Carbs: 1140 cal (52.1%%)