Have you heard of “la dieta del minestrone,” or the Minestrone Diet? It has gained some popularity in Italy, and in fact has spread beyond the Italian borders. While no “diet” is perfect, this approach is practical, healthy, effective, cheap, and with almost immediate results. Some say it can lead to weight loss of 6 to 12 pounds in a matter of weeks.

In addition to being a healthy regime on its own, minestrone can also be part of a “Do It Yourself Fasting Mimicking Diet.”

Why Italian Minestrone Is So Good for Your Health

There are several reasons why Italian minestrone soup is so good for your health. The ingredients in the soup provide numerous health benefits, including reducing the risk of heart disease, improving digestion, balancing glucose levels, and boosting the immune system. Additionally, minestrone soup is low in calories and high in fiber, making it a healthy choice for people who are trying to lose weight or maintain a healthy weight.

There are many different minestrone recipes, but they all have one thing in common: they’re all healthy for you. Minestrone can be made with practically any vegetables you have on hand, so it’s a great way to use up leftovers. And we all know that vegetables are great for your health. But there’s another reason why minestrone is so good for you: the pasta.

Pasta is a complex carbohydrate, which means that it releases energy slowly into your body. This slow release of energy prevents spikes in blood sugar levels, meaning that you won’t get the sugar crashes that often occur after eating simple carbs like white bread or sweet desserts.

Additionally, studies have shown that eating complex carbs like pasta can help you feel fuller for longer periods, which can lead to weight loss in the long run.

The Nutritional Value Of Italian Minestrone Soup

Minestrone is packed with vitamins, minerals, and antioxidants, as well as other nutrients that are essential for good health. One cup of minestrone soup provides more than half of the daily recommended intake of vitamin A, as well as significant amounts of vitamin C, iron, and magnesium. 

The soup also contains a number of beneficial antioxidants, including lycopene and lutein. These antioxidants help protect the body from harmful free radicals and may reduce the risk of some types of cancer.

The Minestone Diet Protocol

The Minestrone Diet claims that it will help you lose 10 pounds in one week. But it’s not considered a totally balanced diet, it can only be followed for short periods, maximum 7 days. 

the minestrone diet

The Ingredients and Recipes of the Minestrone Soup Diet

To follow the minestrone diet, it is important to choose the right ingredients, which are also useful for varying the exact recipes of minestrone consumed over the course of 7 days. In general, it is important to consume fresh products, preferably in season, giving priority to vegetables that contribute to detoxification and diuresis, or that stimulate digestion. 

Your soups should contain some combination of broccoli, chard, chicory, and beetroot. There are also foods that speed up metabolism (especially fruit), which you can include in your diet. 

Along with the soups, which are based on vegetables, you can also add teas, unsweetened juices, fruit, skimmed yogurt (from the fourth day onwards), lean beef (from the fifth day) and brown rice (from the seventh day). 

A valid alternative to rice can be quinoa, rich in beneficial properties for the body. The minestrone can be consumed every day, while all other foods should be consumed modestly.

The schedule of the diet for each day of the week

Since the minestrone diet lasts 7 days it will be necessary to follow a maintenance regime by gradually introducing other foods such as carbohydrates and proteins. The fact remains that fruit and vegetables must be a majority of the diet for the long term.

You must drink at least 2 quarts of water a day and completely eliminate soft drinks, alcohol, bread, pasta, sweets, sugars and fats. 

There may be mild discomfort such as headaches, heavy diuresis, frequent bowel movements and increased sweating because the body is getting rid of harmful substances, so it is advisable to start the diet on the weekend.

Do not exceed 7 days of diet and always ask your doctor for advice. These types of diets are risky because in the periods after the diet is complete, you can gain weight faster and exceed the initial weight. 

This is why after the diet you should follow a maintenance phase, adding carbohydrates and proteins, but also increasing the quantities of fruit and vegetables. For a better effect, combine aerobic physical activity with your diet: light running, cycling, yoga. Even 30 minutes a day of walking would be enough.

vegetables for minestrone

How to Make Italian Vegetable Soup

To make this easy Italian vegetable soup recipe, you will need:

1 tablespoon olive oil

1 onion, chopped

3 cloves garlic, minced

4 carrots, peeled and chopped

3 stalks celery, chopped

1 Russet potato, peeled and diced

6 cups vegetable broth

2 tablespoons fresh parsley, chopped

1 tablespoon fresh thyme, chopped

1 tablespoon fresh basil, chopped

1 tablespoon fresh oregano, chopped

Salt and black pepper to taste

There are many different ingredients in Italian minestrone soup that make it so healthy. Some of the most important ingredients are a variety of vegetables, beans, and whole grains.

Vegetables are a key part of the soup and provide essential vitamins and minerals. They also contain antioxidants, which can help protect against disease. Beans are a good source of protein and fiber, and they also contain antioxidants and minerals. Whole grains are high in fiber, vitamins, and minerals, and they also have anti-inflammatory properties.

Variations on the classic Italian minestrone soup recipe

Minestrone soup is a classic Italian dish that can be made with a variety of vegetables, depending on what is in season. This recipe is for a winter minestrone, which uses butternut squash, kale, and white beans.


1 butternut squash, peeled and cubed

2 tablespoons olive oil

1 large onion, diced

3 cloves garlic, minced

4 cups chicken or vegetable stock

1 can diced tomatoes

1 can white beans, drained and rinsed

1 bunch kale, tough stems removed and leaves chopped

Salt and pepper to taste


1. Preheat the oven to 375 degrees F.

2. Spread the kale out on a baking sheet, and sprinkle with salt and pepper.

3. Bake for 10-15 minutes, or until the kale is crispy. Enjoy!


There are a lot of good reasons to love Italian minestrone soup. It’s healthy, comforting, and flavorful. But what makes it so good for your health? Turns out, there are a lot of nutritional benefits to be had from this beloved Italian soup.

One reason minestrone is so good for you is that it’s packed with vegetables. All those carrots, green beans, and tomatoes provide you with essential vitamins and minerals essential for optimal health. In addition, minestrone is loaded with dietary fiber, which is important for maintaining a healthy digestive system.

Rick Zullo

Former doctor, current science teacher, and life-long food lover, Rick's passion for Mediterranean cuisine was ignited while living as an expat in Rome, Italy. 


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