An easy and versatile weeknight soup inspired by Ayurveda, with stovetop, vegetarian, vegan, dosha and low histamine variations. Use the vegetables you have available; zucchini, leek, kale and spinach are great additions.
Healthy Minestrone Soup (Instant Pot)
Ingredients
Instructions
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Chop the fresh vegetables and mince the fresh herbs; set aside.
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Cook the ground chicken or turkey, seasoning with 1/4 tsp pitta spice blend and mineral salt.
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Gather all the spices.
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Turn the Instant Pot to sauté mode for about 10 seconds. Add the olive oil and all the spices except salt and sauté for about 5 seconds, being careful not to burn.
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Add the diced onion, celery and carrot with the salt, and sauté.
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Add the cooked meat, all the remaining vegetables, parsley, beans, pasta, and broth. Mix thoroughly, taste, and add extra salt and black pepper as needed.
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Secure the lid and move the valve to sealing. Cook on the Soup (or high pressure) setting for 12 minutes and allow a natural release, which may take 30-40 minutes.
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Open the lid and add the fresh basil. Stir, taste, and add salt to taste.
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Ladle into bowls and enjoy!
Note
- Vegetarian or vegan: omit the chicken or turkey and add an extra can of beans or 1/2 cup French or brown lentils. Use organic vegetable broth in place of bone broth.
- Stove top: in a heavy bottomed large pot, warm the oil and spices over medium low, follow the steps above, then cook everything with the lid slightly vented for about 30-40 minutes, until the pasta and vegetables are cooked. Add the basil to finish.
- Vata: increase the pasta or rice to 3/4 cup with another 3/4 cup of liquid, add a pinch of asafoetida and a bay leaf, and consider omitting the beans if experiencing vata symptoms.
- Pitta: use less black pepper, marjoram and oregano, use cherry tomatoes to make tomato sauce, and use only white beans.
- Kapha: use less pasta or rice (1/4 cup), add a pinch of chili pepper, use salt sparingly, and add more black pepper.
- Low histamine: omit black pepper and chili, and freeze leftovers right away.
- I use frozen vegetables in addition to fresh for an easy option. Try two kinds of beans, or rice instead of (or with) the pasta.
