Winter Minestrone Soup (Paleo, Whole30)

5 minute read

This easy winter Minestrone soup features a savory and rich broth, loads of delicious veggies, and crispy bacon for a simple meal perfect on those cold winter nights. This warming bowl of comfort is a celebration of seasonal produce, featuring an array of colorful veggies such as tomatoes, Swiss chard, carrots, celery, mushrooms and potatoes, all harmoniously blended to create a tantalizing bite of flavors and textures. A perfect one-pot dish that comes together in about 30-minutes making it a must have for those busy weeknights made all the better when served with homemade crusty bread or sourdough. For Paleo and Whole30 options, just omit the pasta, beans and parmesan. 

One pot Minestrone soup Paleo Whole30 Easy

Why Eat the Rainbow?

One thing I always recommend to my clients is to “eat the rainbow” every week! The reason I insist on this is because our vegetables and fruits contain the most bioavialabe form of our nutrients and they are full of essential macronutrients, fiber, and water. Eating the rainbow nourishes and fuels your body, supports healthy digestion, and is a major part in a whole food based way of eating (WOE)

Let’s breakdown the veggies in this amazing soup:

  • Onions: Besides having vitamins, minerals, and fiber, onions contain an antioxidant called quercetin.  Quercetin is an antioxidant that reduces oxidation, fight inflammation, and supports a healthy immune system [1].  Onions are also rich in organic sulphur compounds (this is what gives it its strong and pungent odor) which supports healthy cholesterol.
  • Carrots:  Rich in nutrients and high in beta carotene, an antioxidant that supports healthy vision, and overall health.
  • Celery:  In my opinion, a super food.  Celery has vitamins, minerals, loads of fiber and water, antioxidants, and naturally occurring salt that supports muscle contraction, healthy nervous system function, and proper hydration [2].
  • Swiss Chard:  Part of the beet family, Swiss chard is super nutrient dense with vitamins A, C, E, B9, and K, and the minerals calcium, iron, magnesium, potassium, and phosphorous.
  • Tomato: We all know tomatoes contain lycopene, a powerful and beneficial antioxidant.  But did you know that tomatoes are rich in other compounds that support health? 
  • Beta carotene: An antioxidant that supports healthy vision, and overall health.
  • Chlorogenic acid: An antioxidant that supports healthy blood pressure.
  • Naringenin. A flavonoid found in the skin of the tomato that may lower inflammation [3].
  • Garlic: Another super food that supports a healthy immune system, healthy blood pressure, healthy cholesterol, and detoxification.

Paleo Whole30 Winter Minestrone Soup

Why Chicken Bone Broth is So Good for You!

We have all heard about bone broth, but have you ever wondered why it is so popular and everywhere you turn?  Let’s unpack a little about how bone broth is so good for you and why it is my favorite type of broth to cook with.

Bone broth is full of vitamins, minerals, and protein (in the form of collagen) extracted from the bones, connective tissues and other ingredients, like carrots and celery, you add to the broth. Collagen is the protein released from the connective tissues and bones and makes up about 30% of the protein in your body.  Did you know that the amino acids in collagen are utilized by your body for an array of functions and processes including keeping your hair, skin and nails healthy [1]!

  • Glycine: necessary in the production of glutathione, an antioxidant that reduces oxidative stress and supports liver health.
  • Hydroxyproline: supports healthy bones, cartilage, tendons and skin.
  • Arginine: supports healthy blood pressure and blood sugar regulation.
  • Proline: supports healthy digestion and metabolism, and wound healing [2]

One of the essential key ingredients to ALL my soup, stews, chilis, and even when cooking rice or other grains is this super simple, delicious, and nutritious chicken bone broth. I promise you won’t believe how much better your soups will taste and you’ll benefit from all the wonderful benefits of adding some homemade bone broth.

Why Bone Broth is good for you.

Winter Minestrone Soup Ingredients

Serves 4-6

8oz No Sugar Added Bacon or Pancetta, diced
1 Yellow Onion, diced
4 oz Cremini or Button Mushrooms, sliced
2 Ribs Celery, diced
1-2 Carrots, diced
1 bunch Swiss Chard, chopped
1 Red Potato, unpeeled, diced
2-3 Cloves Garlic, minced
1 Tbsp Tomato Paste
1 Sprig Fresh Rosemary
1-2 Bay Leaves
1 tsp Dried Basil
1 1/2 tsp Italian Seasoning
14 oz can Unsalted Diced Tomatoes
14 oz can Cannellini Beans, drained and rinsed*
28-32 oz Unsalted Chicken Bone Broth
1/2 cup Ditalini Pasta** (opt)
1/2 tsp Ground Black Pepper
1-2 tsp Real Salt
Grated Parmesan (opt)

*Paleo and Whole30: omit the beans, pasta and Parmesan; add potato, cauliflower or compliant vegetable of choice
**I prefer not to add pasta to my Minestrone soup, however, traditional Minestrone usually has Ditalini pasta in it. If you cannot find this pasta shape, just substitute any short pasta that you like!

How to Make Winter Minestrone Soup

1. Rinse and dry all the veggies. Dice and prepare them, setting aside. (Pro tip: if your Swiss chard stems are large and fairly thick, de-stem the leaves and finely dice the stems, adding them with the celery and mushrooms)
2. Roughly dice the bacon and fry in a large pot or Dutch oven over medium heat until done to preference. Turn off the heat and remove the bacon from the pot with a slotted spoon, drain on a paper towel. Reserve 1 Tablespoon of bacon fat in the pot.
3.Turn the heat back to medium and sauté the onion and bay leaves for 3-5 mins, until softened but not browned.  If your onion starts to brown or burn turn the heat down.
4. Add the carrot, potatoes and tomato paste, stirring to combine and cook 60-90 seconds.
5. Add the garlic and sauté another 30-seconds.
6. Add the canned tomatoes, bone broth, beans, black pepper, 1 teaspoon of salt, basil, Italian seasoning, and rosemary sprig. Turn the heat up to medium high and bring the soup to a boil.
7. Add the celery and mushrooms, cover and reduce heat to medium-low heat and simmer for 12-15 minutes until root veggies are cooked through. (If you are adding pasta, add it with the celery and mushrooms giving the soup a good stir and stirring every few minutes)
8. Add the Swiss chard leaves, stir well and cook for another 1-2 minutes until softened.
9. Season to taste and remove the rosemary stem and bay leaves.
10. Ladle the soup into bowls, topping with the bacon, fresh parsley and grated Parmesan (opt). You can always stir the bacon back into the soup, however, I like the crispy texture it has when you add it as a topping.

One pot Minestrone soup Paleo Whole30 Easy

Winter Minestrone Soup (Paleo, Whole30)

Amy Lippert
This easy winter Minestrone soup features a savory and rich broth, loads of delicious veggies, and crispy bacon for a simple soup perfect on those cold winter nights.
Prep Time 10 minutes
Cook Time 20 minutes
Course Soup
Cuisine Italian
Servings 6
Calories 455 kcal

Ingredients
  

Instructions
 

  • Rinse and dry all the veggies. Dice and prepare them, setting aside. (Pro tip: if your Swiss chard stems are large and fairly thick, de-stem the leaves and finely dice the stems, adding them with the celery and mushrooms)
  • Roughly dice the bacon and fry in a large pot or Dutch oven over medium heat until done to preference. Turn off the heat and remove the bacon from the pot with a slotted spoon, drain on a paper towel. Reserve 1 Tablespoon of bacon fat in the pot.
  • 3.Turn the heat back to medium and sauté the onion and bay leaves for 3-5 mins, until softened but not browned.  If your onion starts to brown or burn turn the heat down.
  • Add the carrot, potatoes and tomato paste, stirring to combine and cook 60-90 seconds.
  • Add the garlic and sauté another 30-seconds.
  • Add the canned tomatoes, bone broth, beans, black pepper, 1 teaspoon of salt, basil, Italian seasoning, and rosemary sprig. Turn the heat up to medium high and bring the soup to a boil.
  • Add the celery and mushrooms, cover and reduce heat to medium-low heat and simmer for 12-15 minutes until root veggies are cooked through. (If you are adding pasta, add it with the celery and mushrooms giving the soup a good stir and stirring every few minutes)
  • Add the Swiss chard leaves, stir well and cook for another 1-2 minutes until softened.
  • Season to taste and remove the rosemary stem and bay leaves.
  • Ladle the soup into bowls, topping with the bacon, fresh parsley and grated Parmesan (opt). You can always stir the bacon back into the soup, however, I like the crispy texture it has when you add it as a topping.

Notes

*Paleo and Whole30: omit the beans, pasta and Parmesan; add potato, cauliflower or compliant vegetable of choice
**I prefer not to add pasta to my Minestrone soup, however, traditional Minestrone usually has Ditalini pasta in it. If you cannot find this pasta shape, just substitute any short pasta that you like!

Nutrition

.wprm-nutrition-label-layout .wprmp-nutrition-label-block-line {background-color: #333333;} .wprm-nutrition-label-layout .wprmp-nutrition-label-block-nutrient {border-top-color: #333333;}
Nutrition Facts
Winter Minestrone Soup (Paleo, Whole30)
Amount per Serving
Calories
455
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
5
g
31
%
Trans Fat
 
0.05
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
7
g
Cholesterol
 
25
mg
8
%
Sodium
 
752
mg
33
%
Potassium
 
1755
mg
50
%
Carbohydrates
 
54
g
18
%
Fiber
 
13
g
54
%
Sugar
 
5
g
6
%
Protein
 
27
g
54
%
Vitamin A
 
2096
IU
42
%
Vitamin C
 
13
mg
16
%
Calcium
 
214
mg
21
%
Iron
 
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Keto Minestrone, Low Carb Minestrone, Minestrone, Minestrone Soup, Paleo Minestrone, Whole30 Minestrone, Winter Minestrone
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Winter Minestrone Soup, Almond Milk & Cookies

FAQs

Q: What would be some suggestions the substitute for the Swiss Chard?
A: You can substitute in beet greens, spinach, or kale into this recipe.  If you use the kale, add it when you add the celery and mushrooms since it is more fibrous.

Q: Can I freeze Minestrone soup?
A: Absolutely! It’s a great meal to batch cook and freeze for a later use. Cool completely and store in freezer safe container(s) up to 4-weeks.

Q: What are great substitutes for the Cannellini beans?
A: I love Jovial’s sprouted kidney beans, or you can try great northern beans.

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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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