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Healthy Minestrone Soup (Instant Pot)

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.

Cook Time 12 mins
Total Time 12 mins
Difficulty: Beginner
Dietary: Dairy Free, Egg Free, Gluten Free, Nut Free
Ingredients
  • 1 lb ground chicken or turkey (see notes for vegetarian options)
  • 3 tablespoons olive oil (or ghee)
  • 1/2 cup each sweet or red onion (or leek), celery and carrot (diced)
  • 2 teaspoons ground cumin-fennel-coriander blend
  • 1 teaspoon ground turmeric
  • 2 teaspoons Italian herb blend (basil, oregano, thyme, rosemary, marjoram)
  • 1 teaspoon Himalayan mineral salt (and more as needed)
  • 1 1/2 cups each carrots, green beans and kale (diced)
  • 1/2 pound Japanese sweet potatoes (diced into small cubes)
  • 3/4 cup fresh parsley (leaves and stems, minced)
  • 1 15 oz can cannellini or navy beans
  • 1/2 cup gluten-free pasta (such as elbow macaroni)
  • 6 cups chicken bone broth (see notes for vegetarian options)
  • 1/2 cup fresh basil (minced)
Instructions
  1. 1
    Chop the fresh vegetables and mince the fresh herbs; set aside.
  2. 2
    Cook the ground chicken or turkey, seasoning with 1/4 tsp pitta spice blend and mineral salt.
  3. 3
    Gather all the spices.
  4. 4
    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.
  5. 5
    Add the diced onion, celery and carrot with the salt, and sauté.
  6. 6
    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.
  7. 7
    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.
  8. 8
    Open the lid and add the fresh basil. Stir, taste, and add salt to taste.
  9. 9
    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.
Read it online: https://www.bwellayurveda.com/recipe/healthy-minestrone-soup-instant-pot/

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