Minestra: Healthy Greens and Beans
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
6 servings
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Calories
241 kcal
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Course
Main Course
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Cuisine
Italian
Minestra: Healthy Greens and Beans
Description
This Minestra recipe combines a variety of leafy greens including Savoy cabbage, dandelion leaves, kale (optional), and spinach cooked slowly with garlic, olive oil, and fennel seeds in water. Cannellini beans add creaminess and protein, making the soup both satisfying and nutritious.
The cooking method layers the greens by adding the harder vegetables first and the more tender spinach last, allowing each type to soften uniformly. The seasoning with salt, black pepper, and fennel seeds enhances the mild bitterness of dandelion and the sweetness of cabbage.
Minestra is served hot, commonly alongside homemade bread and slices of sweet onion, creating a simple, comforting meal with depth from the fresh and earthy greens balanced by beans. Its leafy vegetable base and bean protein make it well suited for a wholesome lunch or dinner option.
The recipe notes to wash all greens before preparation and highlights the nutrition for the freshly made soup. Leftovers can be reheated with added liquid if needed to maintain soup consistency.
Ingredients
- 6 Tbsp extra virgin olive oil
- 2 ½ cups water or more if needed
- 4 cloves garlic crushed
- 1 large savoy cabbage preferably organic, cut into chunks
- 1 bunch dandelion leaves organic, trim off bottom inch, then cut in half
- 1 bunch kale or chard, organic, cut (this is optional)
- 1 bunch spinach organic, trim off bottom part of stems, cut in half
- ⅛ tsp fennel seeds dried
- ½ tsp salt to taste, sea salt
- ⅛ tsp black pepper freshly ground, to taste
- 12 oz cannellini beans or Borlotti (cranberry) beans, or even navy or pinto beans, cooked (how to cook your own dried beans)
Instructions
- Place oil, water and garlic in a very large pot; heat over medium high heat. First add the chopped Savoy cabbage and cover with the lid.
- After about 5 minutes, stir (add the kale if using) and cover again. Let cook for another 5 minutes, then stir once more. You'll start to think that everything won't fit in the pot, but it will.
- Now add the dandelion greens, and continue to cook over medium heat, covered, stirring now and then, for about 10 minutes. Add salt, pepper and the fennel seeds. Check to make sure the liquid has not dried up, if so, add more water.
- The last greens to go in are the spinach, then cook for another 5 minutes or so. Now add the beans and mix well into the minestra. Taste for salt and pepper, and continue to cook for just a few minutes until the beans are heated through, and that's it.
- Serve hot with homemade bread and slices of sweet onion! YUMMY!
Leftover Minestra:
- You will need: Cooked minestra with liquid (if it's too dry, add a little water), 3 to 4 Tbsp of extra virgin olive oil (for about 4 cups/ 300 g of minestra), and stale, crusty Italian bread, torn into bite size pieces.
- In a nonstick frying pan over medium heat, put about 2 tablespoonfuls of olive oil, add the minestra and the torn pieces of bread, and drizzle about 1 or 2 more tablespoons of olive oil on top.
- Cook, stirring frequently, until the bread has absorbed the liquid and softened, and everything is heated through. Serve hot, with slices of sweet onion, if desired.
Notes
- Wash all greens thoroughly before cutting to remove grit or dirt.
- Check liquid levels during cooking and add water if the soup thickens too much.
- Leftover minestra should be reheated with some added cooking liquid to maintain its consistency.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 241 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 241kcal | 12% |
| Carbohydrates | 24g | 8% |
| Protein | 8g | 16% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 415mg | 17% |
| Potassium | 755mg | 16% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 7.699IU | 0% |
| Vitamin C | 113mg | 126% |
| Calcium | 236mg | 24% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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