Hearty Minestrone Soup with White Beans and Kale

PreconceptionItalian-inspiredEasyServes 240 min

A warm, vegetable-packed soup with white beans, fresh kale, carrots, and a rich tomato broth.

This hearty soup brings comforting warmth during her period while delivering a powerhouse of nutrients for both partners. White beans and dark, leafy kale provide excellent plant-based iron and folate, which she needs to replenish after her cycle and to build stores for a future pregnancy. For him, the rich base of tomatoes, carrots, and greens supplies a steady stream of antioxidants, protecting his developing sperm cells from oxidative stress during their ~74-day maturation process.

View Nutrition Facts

One serving≈430 kcal · 21 g protein

Calories430 kcal

Protein21 g

Carbs62 g · 12.7g sugar

Fat13 g · 3.4g sat

Fiber15 g

Sodium2,301 mg

Folate131 mcg DFE

Iron5.5 mg

Calcium438 mg

Choline63 mg

Iodine73 mcg

Vitamin D3.1 IU

Vitamin B120.2 mcg

DHA + EPA1 mg

Zinc2.7 mg

from its ingredients

Ingredients

1 tbsp olive oil
½ yellow onion, diced
2 carrots, diced
2 stalks celery, diced
3 cloves garlic, minced
1 tsp dried oregano
1 can (15 oz) diced tomatoes, undrained
3 cups vegetable broth
1 can (15 oz) cannellini beans, rinsed and drained
½ cup dry whole wheat pasta (like macaroni or shells)
3 cups chopped kale
1 oz grated parmesan cheese (optional, for topping)
½ tsp salt, or to taste
½ tsp black pepper

Method

1Heat the olive oil in a large pot or Dutch oven over medium heat.
2Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables begin to soften.
3Stir in the minced garlic and dried oregano, cooking for 1 minute until fragrant.
4Pour in the diced tomatoes (with their juices), vegetable broth, and rinsed cannellini beans. Bring to a gentle simmer.
5Stir in the whole wheat pasta, cover, and cook for 8-10 minutes, or until the pasta is tender.
6Remove from heat and stir in the chopped kale. Let it sit for 2-3 minutes until the kale is wilted. Season with salt and pepper.
7Ladle into warm bowls and top with a sprinkle of parmesan cheese, if using.

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