Description
High-Protein Minestrone Soup is a nutrient-dense, muscle-building meal packed with Italian sausage, Parmesan, beans, pasta, and fresh vegetables. This one-pot soup is perfect for meal prep, delivering over 25 grams of protein per serving, while keeping you full and satisfied.
Ingredients
Protein:
1 lb Italian chicken sausage, casings removed
1/2 cup grated Parmesan cheese
Vegetables & Aromatics:
1 large onion, diced
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 zucchini, chopped
1 cup chopped fresh spinach
Base & Pasta:
2 tbsp olive oil
1 (28 oz) can crushed tomatoes
6 cups chicken or vegetable broth
1 (15 oz) can cannellini beans, rinsed and drained
1 (15 oz) can kidney beans, rinsed and drained
1 cup ditalini pasta (or any small pasta)
Seasoning:
Salt, black pepper, Italian seasoning to taste
Instructions
1. Heat olive oil in a large pot over medium-high heat. Add sausage, break up with a spoon, and cook until browned.
2. Add onion, garlic, carrots, and celery. Sauté 5-7 minutes until vegetables soften.
3. Stir in crushed tomatoes, broth, and Italian seasoning. Bring to a boil, then reduce heat and simmer 15 minutes.
4. Add beans and pasta. Simmer another 10-12 minutes until pasta is al dente.
5. Turn off heat. Stir in fresh spinach and Parmesan. Adjust seasoning with salt and pepper.
6. Serve immediately or store for later.
Notes
Refrigerate in an airtight container for up to 4 days.
Freeze in portions for up to 3 months; thaw overnight before reheating.
Reheat gently on the stove or microwave, adding a splash of broth if needed.
For vegan version: omit sausage and Parmesan, use vegetable broth, and add extra beans or lentils.
Cook pasta separately to prevent sogginess when prepping ahead.
Protein swaps: ground turkey, beef, or plant-based sausage.
Vegetable swaps: kale, green beans, peas, bell peppers.
Pasta swaps: gluten-free pasta or quinoa.
Slow cooker option: brown sausage and sauté vegetables first; cook all except pasta and spinach on low 6-8 hours or high 3-4 hours, then add pasta and spinach 30 minutes before serving.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner, High Protein, Soup
- Method: Stovetop
- Cuisine: Italian, American
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 7 g
- Sodium: 720 mg
- Fat: 14 g
- Saturated Fat: 5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 8 g
- Protein: 26 g
- Cholesterol: 65 mg