• Astara E. Edmonds

Minestrone Soup

Updated: Apr 7, 2020


Choose organic ingredients, when available, to make this Italian vegetable soup both hearty and healthy! Be creative with ingredients you have on hand.


Makes 6 servings.


12 c. water

1 can (28 oz.) tomatoes, diced

1 large onion, diced4

cloves garlic, minced

2 large carrots, sliced in rounds

2 stalks celery, diced (include some leaves)

1/2 c. green pepper, diced

2 medium potatoes, peeled and diced

3 c. cabbage, coarsely chopped

1 c. cauliflower, coarsely chopped

1 can (15 oz.) garbanzo beans, drained and rinsed

3/4 c. organic frozen corn, defrosted

1/2 c. zipper peas, defrosted (optional)

2 bay leaves

2 Tbsp. dried oregano or 3 Tbsp. fresh, minced

1 tsp. dried rosemary or 1 Tbsp. fresh

1 tsp. dried thyme1 tsp. dried basil or 1 Tbsp. fresh, minced

2 tsp. sea salt

pepper, to taste

3/4 c. whole wheat spiral noodles (or rice noodles for gluten free)


Fill a large, 8 qt. soup pot with the water and add all the ingredients except the noodles.

Bring to a boil then simmer over medium low heat, covered, for 3 1/2 hours. Remove bay leaves. Add the noodles 30 min. before serving (this helps retain their shape and firmness). Adjust water as needed.

Tip: Add a pinch of red pepper flakes to add heat.

Add fresh greens such as 2 c. kale or beat tops, coarsely chopped.



From “Spirit and Spices, The Vegetarian Way” by Astara E. Edmonds.


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