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Hearty Minestrone Soup Recipe with beans, pasta and veggies. Healthy and creamy with no cream or starch. | ifoodreal.com

Hearty minestrone soup recipe back from 2013, which I made while visiting mom’s farm in Alberta and used my son’s red T-shirt as “a napkin” for a photoshoot. Needless to say pictures needed a makeover, however the recipe was tip-top. Clearly on a million acres farm in +10 C summer days there was not much to do except watch TV, cook and drink wine.

I still can’t believe I drove 1,100 kms each way with 2 little kids all by myself and gave Alex a 2 weeks vacation. Just like I moved from a teeny town to a big city to go to university with $500 in my pocket, not knowing anyone and living in Canada for only 8 months. I wish I had half of that courage right now.

Hearty Minestrone Soup Recipe with beans, pasta and veggies. Healthy and creamy with no cream or starch. | ifoodreal.com

By the way, I hated university, I hated accounting, lost my job but I met Alex and it all worked out. Proof that sometimes you just gotta go for it and leave your comfort zone. And proof that parents are not always right – accounting was my mom’s idea. I spent a bunch of time and money and now… It always almost worked out for me, except one time, when we lost um $80,000 in real estate. Yeah…that didn’t go that well…But hey, clearly we made it because I can afford a $60 dutch oven (I have been making circles around it for almost a year).

Hearty Minestrone Soup Recipe with beans, pasta and veggies. Healthy and creamy with no cream or starch. | ifoodreal.com

So, just like in life sometimes you gotta take a leap of faith in the kitchen. And I did by adding a bit of brown rice to further blend it to make my minestrone soup creamy. So what Italians do not make creamy minestrone soup like I do?! They eat salami with cheese on top of white bread with a glass of wine and tiramisu for dessert, and I don’t.

add-creamy-minestrone-soup-recipeHearty Minestrone Soup Recipe with beans, pasta and veggies. Healthy and creamy with no cream or starch. | ifoodreal.com

Today, on a chilly Fall day, when I feel like I lost a bit of focus in life (which clearly will be redefined at a leg workout class tonight) I was craving a hot bowl of minestrone. I can already hear boys asking for Parmesan cheese in their bowls and Alex thinking how much cholesterol that is. I won’t be here for dinner and frankly I do love to skip it sometimes because dinner time with a 4 year old…I’m so happy (in this way) it is officially my last year with a 4 year old ever!

herbs-creamy-minestrone-soup-recipe Hearty Minestrone Soup Recipe with beans, pasta and veggies. Healthy and creamy with no cream or starch. | ifoodreal.com

I remember my mom was running around me all nervous: “Are you sure it will be tasty? Don’t waste my food because the nearest store is 70 kms drive. Why use a blender, so much work and cleaning?!”. Seriously, will I be the same at 60?! It is just soup. Do you have the same mom?!:) Do you think we will become old people like real old people? Wearing diapers, now newborns giving us a bath and our 4 year olds spoon feeding us…I better go eat some soup before I feel like reaching out for a glass of wine at noon LOL. Would it be completely wrong if I jumped in a hot tub with a glass at 1 PM on Wednesday?!

Enjoy this hearty minestrone soup. It freezes really well if you do not have to feed an army like mine. And if you are looking for more hearty soup recipes check out this beef and bean soup, crockpot taco soup and bean and mushroom soup.

Hearty Minestrone Soup

Hearty Minestrone Soup


  • 4 garlic cloves, crushed
  • 1 large onion, diced
  • 1 tsp coconut or avocado oil
  • 3 celery stalks, diced
  • 3 large carrots, diced
  • 2 tsp basil, dried*
  • 1 tsp oregano, dried*
  • 1/2 tsp thyme, dried*
  • 1 1/2 tsp salt**
  • 1/8 tsp ground black pepper
  • 28 oz can diced tomatoes
  • 15 oz can white kidney (cannellini) beans, rinsed and drained
  • 1/2 cup any brown rice, rinsed
  • 9 cups vegetable broth, low sodium (or 5 cups broth + 4 cups water)
  • 1 1/2 cups small pasta of choice, dry
  • 3 large handfuls of spinach or kale, coarsely chopped
  • 1/4 cup parsley, chopped
  • 1/4 cup fresh basil, chopped
  • Red pepper flakes, to taste (optional)
  • Parmesan cheese, for garnish (optional)


  1. Preheat dutch oven or heavy bottom large pot on low-medium heat and swirl oil to coat. Add onion and garlic; saute until translucent, stirring occasionally. Add celery and carrots, and cook for another 5 minutes, stirring occasionally.
  2. Add basil, oregano, thyme, salt, pepper, tomatoes, beans, rice and stock; stir. Bring to a boil, cover and cook on low for 30 minutes. Add pasta, cover an cook for another 10 minutes.
  3. Remove from heat. Scoop 2 cups of mostly rice and beans from the bottom, blend until smooth (I used an immersion blender) and return to the pot. This will make soup creamy. Add spinach or kale, parsley, basil and red pepper flakes if you wish. Adjust seasonings to taste. Serve hot with Parmesan cheese if you wish.
  4. Storage Instructions: Refrigerate for up to 5 days or freeze in an airtight container for up to 3 months.


*You can also use a total of 3 + 1/2 tsp of Italian seasoning instead. ***Because I use my own unsalted cooked beans, you might need to adjust salt depending on the sodium content of the beans you use.


Nutritional Info

Servings Per Recipe: 8

Amount Per Serving = 2 cups:
Calories: 226.8
Total Fat: 3.1 g
Cholesterol: 0.0 mg
Sodium: 545.1 mg
Total Carbs: 40.0 g
Dietary Fiber: 3.8 g
Protein: 13.0 g
WW Points+: 6

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  1. Shirin

    What is the size per serving( 1 cup, oz, tbsp, …..ect.).I’m wondering about some of the other recepies too, about the size per serving not the amount per serving.
    Thank you:)

  2. Bridgette

    Made this last night with a bag of long grain brown rice I already had cooked. sooooooooo good. It was perfect, except that i forgot to sprinkle my shaved parmasean cheese on top. I was so bummed this morning when I pulled out the leftovers to take for lunch and saw the cheese. HA! 🙂

    • Olena (iFOODreal)

      🙂 No cheese, less fat and calories. And there is always next time.:) Glad you liked it. We love this soup too. I also made it at my mom’s farm for a bunch of farmers and they all loved it.:)

  3. Sue

    When cooking the soup for 45 minutes, should the lid be on the pot because the rice was still uncooked? The recipe did not specify. Thanks.

    • Olena (iFOODreal)

      Yes, covered. Just like you would cook brown rice covered for 45 minutes. Sorry, just added that. It still should have tasted good for you, I hope.:)

  4. Roxann

    This looks so yummy and I’m going to make this tonight!! Should I reduce the amount of liquid if I am using rice that has already been cooked?

    • Olena

      Yes, by a few cups I would say. Really eyeball how much and depends how thick you like the soup. You can always freeze extra liquid before adding rice. Enjoy and I love this soup!!!

    • Olena

      Depends how much rice and how much liquid. I just added 1/2 cup rice and extra liquid, so when pureed it makes soup creamy. You can skip it.

  5. Tasha

    I made this soup tonight… Took quite a lot of preparation and time and I’m dissappointed because the rice isn’t cooked. I used brown rice, and it just stays somewhere between crunchy and sorta soft… It basically ruined the soup. Next time, I will definitely cook the rice first. What a waste…

    • Olena

      Hi Tasha. First of all, this meal is not a waste if you cook it a bit longer to let rice to soften.
      Secondly, rice is ready in 40 minutes. You can read it on any rice package instructions. Maybe you didn’t bring soup to a boil after adding rice and before letting it cook or your heat was too low. I have never had rice not being cooked in 40 minutes and I have been cooking rice for well over 20 years. There is no need to cook rice separately for soup unless your goal is to achieve a clear stock soup.
      Thirdly, any real food meal involving vegetables requires some chopping. Prep time for this soup is 20 minutes tops and yields a full meal for days. This is what cooking is and has always been until processed foods made people unhealthy and lazy.

  6. Tasha

    I feel you got offended… theres no need for that. I meant no disrespect. I simply don’t have for recipe fails with 5 people in my household, always hungry for dinner! The soup cooked for well over an hour and the rice stayed the same consistency… I am very into fitness and healthy cooking, and preparation doesn’t bother me one bit… but when the meal doesn’t come out right, to me, it is a waste. We ate the soup, the flavor was good, and everything else about the soup was great… next time I’ll just omit the rice. No biggie.

  7. laura

    I’m not sure what I did wrong but mine ended up with a slimy textrue, the flavor was good but I think blending it made the starchy pasta and beans disintegrate too much.


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