Warm up with this nourishing minestrone soup recipe from dietitian Joel Feren

As the weather cools and comfort food moves back onto the menu, there are few dishes more satisfying than a hearty bowl of homemade soup. According to Accredited Practising Dietitian Joel Feren, founder of Hearty Nutrition, soups like minestrone are a simple way to pack more vegetables, fibre and plant-based goodness into your day while still enjoying a meal that feels warming and filling.

With a background in biomedical sciences and more than a decade of experience working with older Australians, Feren is passionate about helping people maintain their health, independence and quality of life through good nutrition. He currently oversees dietetic services across several residential aged care facilities in Melbourne, where he supports older adults with their complex nutritional needs, including healthy ageing, muscle strength, cognitive function and chronic disease management.

His hearty minestrone soup is loaded with vegetables, beans and pasta, making it a nourishing option for lunch or dinner on a cold winter’s evening.

Minestrone Soup

Warm up your cold wintry nights with a bowl of minestrone soup! This hearty Italian classic is loaded with fresh veggies, tender beans, and pasta, perfect for chasing away the winter chill.

Ingredients
1 tbsp extra virgin olive oil
1 onion, diced
1 garlic clove, crushed
2 medium carrots, peeled, finely chopped
1 zucchini, finely chopped
2 sticks of celery, finely chopped
800g tinned diced tomatoes
2 tbsp tomato paste
1L vegetable stock
1 tsp Worcestershire sauce
1 cup small pasta shells
Salt and pepper to taste
Chopped parsley, fresh bread and parmesan cheese to serve

Method

1.    Heat oil in a soup pot over high heat.
2.    Add the onion and garlic, and cook for 2 minutes, until the onion becomes translucent.
3.    Mix in carrot, zucchini, and celery, and cook for 3 minutes, until the vegetables soften.
4.    Add diced tomatoes, tomato paste, stock, Worcestershire sauce and stir to combine. Bring the pot to a gentle simmer, then cover with a lid for 10 minutes.
5.    Remove the lid and add pasta; stir to combine. Cook over low heat for 10 minutes, or until the pasta is al dente.

Garnish with chopped parsley and grated parmesan and serve with bread.