Ease the transition from summer to fall with a warming stew that features some of the season’s best vegetables. Got leftover minestrone? It freezes beautifully.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 45 minutes
Makes: 12 cups


  • ¼ cup extra-virgin olive oil
  • 1 large onion, diced
  • 2 Tbs. tomato paste
  • ¼ cup miso paste (any color)
  • 3 cloves garlic, minced
  • ¼ tsp. dried oregano
  • ¼ tsp. red pepper flakes
  • 3 cups chopped fresh tomatoes
  • 2 carrots, cut into half rounds
  • 2 celery stalks, sliced
  • 2 small zucchinis, cut into quarter rounds
  • 2 15 oz. cans no-salt-added chickpeas, undrained
  • ¾ tsp. kosher salt
  • freshly ground black pepper, to taste


  1. In a large heavy pot over medium heat, heat the oil until shimmering. Sauté the onion until lightly browned, 5–7 minutes.
  2. Stir in the tomato paste, miso paste, garlic, oregano, and red pepper flakes. Cook until the paste starts to darken, 2–3 minutes.
  3. Stir in the tomatoes, carrots, and celery and simmer until tender-crisp, 5–8 minutes. Add the zucchini and the chickpeas with their liquid and simmer until tender, 7–10 minutes.
  4. Season with the salt and freshly ground pepper.

Nutrition Information

Per serving (1 cup): 

  • Calories: 140
  • Total fat: 6 g
  • Sat fat: 0.5 g
  • Carbs: 18 g
  • Fiber: 4 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 5 g
  • Sodium: 370 mg
HCK soups book cover


The Healthy Cook's Kitchen: Soup

The supermarket is full of canned soups. But, as far as your health...and your taste buds...are concerned, none can hold a candle to this collection of Healthy Cook Kate Sherwood’s favorite soup recipes. Not only are they lick-the-bowl delicious; they’re packed with vegetables, beans, and lentils. And Kate shows you tricks—Creamy Vegetable Soup without cream, Chicken Tortilla Soup using a store-bought rotisserie chicken—that will help you up your soup game.

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