Fuel your movement recipe of the month: Minestrone soup

The energy we get from food can help support active lifestyles. A well-balanced diet provides us with essential nutrients that nourish our bodies and fuel our movement throughout the whole day. Award-winning registered dietitian Sue Mah is back and teaming up with ParticipACTION on monthly fueling and budget-friendly recipes, like this minestrone soup one.

The new calendar year is here—a time to set yourself up for success if you’ve made new goals and to recover after a busy holiday season. Soup is an easy, budget-friendly way to get hearty, nourishing broth and lots of vitamin-rich vegetables into your body. You may even consider doubling your batch and freezing some to enjoy later—your future self will thank you!

Ingredients:

• 2 Tbsp canola oil
• 1 onion, diced
• 1 lb lean ground beef (optional)*
• 3 carrots, diced
• 2 celeries, diced
• 1 small can (540 mL) petite cut stewed tomatoes (garlic and olive oil flavour)
• 1 can (540 mL) kidney beans, rinsed and drained
• 6 cups sodium-reduced beef or vegetable broth
• 1 bay leaf
• 2 cups cooked pasta (e.g., small shells, rotini or macaroni)
• Parmesan or Cheddar cheese, grated for topping (optional)*

 Instructions for making minestrone soup:

1. In a large stock pot, heat the oil on medium-high heat. Add the onions and sauté them for a few minutes until they’re soft.
2. Add the ground beef and cook it until the meat is almost completely browned.
3. Stir in the carrots and celery. Cook for about 5 minutes or until the vegetables have softened.
4. Add the stewed tomatoes, kidney beans, broth and bay leaf. Cover the pot and bring the soup to a boil. Once the soup is boiling, reduce the heat and simmer for 20 minutes.
5. Stir in the cooked pasta. Serve with grated Parmesan or Cheddar cheese if desired.

*For a vegetarian option:

• Leave out the ground beef (and cheese if you want to make it vegan).
• Use vegetable broth instead of beef broth.
• Add an extra can of beans, drained and rinsed.

Makes 6 servings.