Low Sodium Italian Minestrone Soup

Total time1 hr 5 min

Prep time20 min

Cook time45 min

This hearty, vegetable-packed minestrone builds its flavor the old-fashioned way — a slow sauté of onion, carrot, and celery in olive oil, deepened with garlic, oregano, thyme, and a touch of turmeric before tomato paste and diced tomatoes go in. Cannellini beans, green beans, zucchini, and kale simmer together in a savory broth until every vegetable is tender and the pot smells like a proper Italian kitchen. A finishing squeeze of fresh lemon juice brightens the whole bowl, and a scatter of parsley with a drizzle of good olive oil on top keeps it feeling fresh rather than heavy. It's a naturally vegetable-forward, herb-driven soup, which makes it an easy, satisfying option if you're watching your added salt intake. Ladle it up generously — it's the kind of soup that tastes even better the next day.

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Ingredients

6 servings

3 tbsp extra-virgin olive oil
Private Selection Italian Extra Virgin Olive Oil
Bertolli Extra Virgin D'Italiia Olive Oil 16.9oz
Extra Virgin Olive Oil FIELD DAY OLIVE OIL EXTRA VIRGIN Olitalia Extra Virgin Olive Oil
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1 medium yellow onion, finely diced
3 medium carrots, peeled and diced
3 stalks celery, diced
4 cloves garlic, minced
2 tbsp tomato paste
1 can (14 oz) diced tomatoes
6 cups low-sodium chicken broth
1 can (15 oz) cannellini beans, drained and rinsed
Chef's tip
Choose canned cannellini beans; drain and rinse if the recipe calls for it.
1 medium zucchini, diced
2 cups green beans, trimmed and cut into 1-inch pieces
2 cups kale, stems removed and leaves roughly chopped
1 tsp dried oregano
1 tsp dried thyme
½ tsp ground turmeric
¼ tsp black pepper, plus more to taste
1 tsp salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
1 parmesan rind (optional)
Omit this
This ingredient likely doesn’t work for the diet.
2 tbsp fresh lemon juice

For serving

¼ cup fresh flat-leaf parsley, roughly chopped (optional)
extra-virgin olive oil, for drizzling (optional)

Instructions

1
Heat 3 tbsp olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion, carrots, and celery and cook, stirring occasionally, until softened and the onion is translucent, about 7–8 minutes.
2
Add the garlic, oregano, thyme, turmeric, and black pepper and cook, stirring constantly, until fragrant, about 1 minute. Watch the garlic closely so it does not brown.

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