Ingredients
- 1/4 cup Pearl Barley: Pearl barley is the heart of this minestrone, adding a delightful chewy texture and a boost of fiber. It’s a fantastic whole grain that’s both nutritious and satisfying.
- Healthy Substitution: For a gluten-free option, you could substitute with quinoa or brown rice. Quinoa will cook faster, so adjust cooking time accordingly. Brown rice will also require a longer cooking time similar to pearl barley. For a slightly different texture and nutty flavor, farro could also be used, though it’s not gluten-free.
- 6 cups Vegetable Broth or Chicken Broth, Low-Sodium Preferred: The broth forms the flavorful base of the soup. Low-sodium broth is recommended to control the salt content and allow the natural flavors of the vegetables to shine through.
- Healthy Substitution: Opting for vegetable broth makes this recipe vegetarian and vegan-friendly. If using chicken broth, ensure it’s low-sodium or homemade to minimize processed ingredients. You can also use homemade bone broth for an extra nutrient boost and richer flavor. Another option is to use water with bouillon cubes, but be mindful of sodium levels.
- 2 Zucchini, Diced: Zucchini adds a mild, slightly sweet flavor and a good dose of vitamins and hydration to the soup.
- Healthy Substitution: Yellow squash can be used interchangeably with zucchini. For a different flavor profile and texture, you could also use other summer squashes or even eggplant, diced into similar-sized pieces.
- 1 Medium Onion, Finely Chopped: Onion is an aromatic base for the soup, providing depth of flavor and essential nutrients.
- Healthy Substitution: Shallots or leeks can be used as alternatives to onions. Shallots offer a milder, sweeter flavor, while leeks provide a subtle oniony taste with a hint of sweetness.
- 1 Big Potato, Peeled and Diced: Potato adds heartiness and creaminess to the minestrone. Using a larger potato ensures a substantial texture in each serving.
- Healthy Substitution: Sweet potatoes or yams can be used for a sweeter flavor and added beta-carotene. For a lower-carb option, you can reduce the amount of potato or substitute with root vegetables like diced turnips or parsnips, which will still provide a creamy texture and nutritional value. Cauliflower florets can also be incorporated to reduce carbs and increase vegetable intake.
- 2 Celery Stalks, Diced: Celery contributes a subtle savory note and a pleasant crunch to the soup.
- Healthy Substitution: Fennel bulb, diced, can offer a similar crunchy texture and a slightly anise-like flavor, adding complexity to the soup.
- 1/2 pound Swiss Chard, Tough Stalks Removed and Diced (8 ounces): Swiss chard is a leafy green powerhouse, packed with vitamins and minerals. Removing the tough stalks ensures a tender texture in the soup.
- Healthy Substitution: Spinach, kale, or other leafy greens like collard greens or mustard greens can be used as alternatives to Swiss chard. Spinach is the mildest and cooks down quickly. Kale and collard greens might require slightly longer cooking to become tender.
- 2 Medium Carrots, Diced: Carrots bring sweetness, color, and a wealth of beta-carotene to the minestrone.
- Healthy Substitution: Parsnips can be used for a slightly sweeter and earthier flavor, complementing the other root vegetables in the soup.
- 2 Medium Tomatoes, Diced: Tomatoes provide acidity, sweetness, and a juicy burst of flavor, essential for the classic minestrone taste.
- Healthy Substitution: Canned diced tomatoes or crushed tomatoes can be used when fresh tomatoes are not in season or for convenience. Fire-roasted tomatoes will add a smoky depth of flavor. For a richer tomato flavor, use sun-dried tomatoes (rehydrated).
- 4 ounces Green Beans, Chopped: Green beans add a crisp-tender texture and a fresh, vegetal flavor to the soup.
- Healthy Substitution: Asparagus, chopped into similar lengths, can be used for a slightly more delicate flavor. Broccoli florets or snap peas can also be added for a similar green vegetable element.
- 4 ounces Cabbage, Chopped: Cabbage adds a subtle sweetness and a hearty, slightly crunchy texture to the soup.
- Healthy Substitution: Savoy cabbage, napa cabbage, or even Brussels sprouts (halved or quartered) can be used as alternatives. Each will bring a slightly different flavor profile and texture.
- 1/4 cup Parsley, Finely Chopped: Fresh parsley adds a bright, herbaceous note and a pop of freshness to the finished soup.
- Healthy Substitution: Cilantro can be used for a different herbaceous flavor profile, especially if you enjoy its slightly citrusy notes.
- 1/4 cup Basil, Finely Chopped: Fresh basil contributes a sweet, aromatic, and distinctly Italian flavor to the minestrone.
- Healthy Substitution: Oregano or marjoram can be used as alternatives, offering a more savory and earthy Italian herb flavor.
- 1/2 teaspoon Salt: Salt enhances the flavors of all the ingredients and balances the overall taste of the soup.
- Healthy Substitution: Use sea salt or Himalayan pink salt for added mineral content. Adjust the amount to taste, especially if using low-sodium broth.
- 1/2 teaspoon Pepper: Pepper adds a subtle spice and depth of flavor.
- Healthy Substitution: Freshly ground black pepper is always preferred for its superior flavor. White pepper can be used for a milder heat.
- 2 tablespoons Parmesan Cheese, Grated (more if desired): Parmesan cheese adds a salty, umami-rich finish to the soup.
- Healthy Substitution: For a vegetarian version, ensure you are using Parmesan made with vegetarian rennet. For a vegan version, nutritional yeast can be used to provide a cheesy, umami flavor. Alternatively, you can skip the cheese entirely or use a plant-based Parmesan alternative.
- 1 tablespoon Extra Virgin Olive Oil: Extra virgin olive oil adds healthy fats, richness, and a fruity aroma, especially when drizzled at the end.
- Healthy Substitution: Avocado oil or other high-quality plant-based oils can be used as alternatives. Olive oil is preferred for its flavor profile in Italian cuisine and its health benefits.
Instructions
Step 1: Prepare the Barley and Broth Base
Begin by rinsing the pearl barley under cold running water. This step helps to remove any excess starch and impurities, resulting in a cleaner-tasting soup and preventing the barley from becoming too sticky during cooking. Place the rinsed pearl barley in a large, heavy-bottomed saucepan or Dutch oven. Pour in the vegetable broth (or chicken broth). Ensure the barley is fully submerged in the broth. The broth will not only cook the barley but also infuse it with flavor from the start.
Step 2: Add the Hearty Vegetables
Now it’s time to layer in the vegetables that require longer cooking times. Add the diced onion, diced potato, diced carrots, and diced celery to the saucepan with the barley and broth. These vegetables will cook alongside the barley, softening and releasing their flavors into the broth, creating a rich and aromatic base for the minestrone.
Step 3: Bring to a Boil and Simmer
Place the saucepan over medium heat and bring the mixture to a boil. Once it reaches a rolling boil, reduce the heat to low. It’s crucial to simmer gently rather than boiling vigorously to ensure the barley and vegetables cook evenly and don’t break down too much. Cover the saucepan with a lid and let it simmer for 1 hour and 30 minutes. Simmering allows the flavors to meld together beautifully and the barley to become tender and chewy.
Step 4: Stir Occasionally
During the simmering process, it’s important to stir the soup occasionally, especially in the beginning and towards the end of the cooking time. Stirring prevents the vegetables and barley from sticking to the bottom of the saucepan and ensures even cooking. This also helps to distribute the heat evenly throughout the soup.
Step 5: Add the Remaining Vegetables and Seasonings
After simmering for about 45 minutes (halfway through the cooking time), it’s time to add the remaining vegetables: diced zucchini, diced swiss chard, chopped green beans, and chopped cabbage. These vegetables cook relatively quickly, so adding them later in the cooking process ensures they retain some texture and don’t become overly mushy. At this stage, also add the salt and pepper to season the soup. The salt and pepper enhance the flavors of all the vegetables and broth, bringing the soup to life.
Step 6: Incorporate Fresh Herbs
In the middle of the cooking process, around 45 minutes into the total 1 hour and 30 minutes simmer time (which is when you add the later vegetables), stir in the finely chopped parsley and basil. Adding fresh herbs during cooking, rather than just at the end, allows their flavors to infuse deeply into the soup, creating a more fragrant and flavorful minestrone.
Step 7: Check for Doneness and Adjust Seasoning
After simmering for the full 1 hour and 30 minutes, check if the pearl barley is tender and chewy and if the vegetables are cooked to your liking. Taste the soup and adjust the seasoning if needed. You may want to add a little more salt, pepper, or even a pinch of red pepper flakes for a touch of heat, depending on your preference.
Step 8: Finish and Serve
Once the soup is cooked to perfection, turn off the heat. Stir in the grated Parmesan cheese. The warmth of the soup will melt the cheese, adding a creamy and savory richness. Drizzle the soup with fresh extra virgin olive oil just before serving. The olive oil adds a beautiful sheen, a fruity aroma, and healthy fats to the finished dish.
Step 9: Serve Hot
Ladle the Pearl Barley and Vegetable Minestrone into bowls and serve immediately while it’s hot. Garnish with extra grated Parmesan cheese and a sprig of fresh basil or parsley, if desired. Enjoy this hearty, flavorful, and nutritious soup!
Nutrition
- Serving Size: One Normal Portion
- Calories: 250-350 kcal
- Sugar: 10-15g
- Sodium: 300-500mg
- Fat: 8-12g
- Saturated Fat: 2-4g
- Carbohydrates: 40-50g
- Fiber: 8-12g
- Protein: 8-12g
- Cholesterol: 5-10mg