Minestrone made with peppers, eggplants, tomatoes and potatoes Traditional recipe of Apulia
This is the recipe for minestrone made with vegetables that you can find easily in summer and early autumn. I prefer to prepare it in September and October when the climate is temperate and invites you to eat soups. It tastes fantastic and all vegetarians will like it very much but not only vegetarians ;)) Recipe for the Mediterranean diet.
Ingredients / Serves 4
- 700g (1 1/2 pound) eggplants (aubergines)
- 400g (14 ounces) potatoes
- 600g (1 1/3 pound) ripe but firm tomatoes
- 100g (3 1/2 ounces) onion
- 700g (1 1/2 pound) red, yellow and green sweet peppers
- Some leaves fresh flat-leaf parsley
- Some leaves fresh basil
- 1 1/2 tablespoon extra virgin olive oil
- 1/2 teaspoon sugar
preparation: 30 minutes
cooking: 80 minutes
total time: 1 hour 50 minutes
- How many calories in a serving?
Calories: 212 (kcal) 11 % GDA (*)- 887 (kJ)
Protein: 6.5 (g) 13 % GDA
Total fat: 7.2 (g) 11 % GDA
Total carbohydrate: 32.1 (g) 12 % GDA
Sugars: 17.5 (g) 20 % GDA
Look at infographic of nutrition facts
Download free PDF version (115 download).
or use QRCode with your smartphone
Recipe for Apulian minestrone
- - Prepare all vegetables.
Begin with sweet peppers. Clean, wash, quarter them. Remove their seeds and cut into large pieces. Look at the photo for the size of this and other vegetables.
Clean and wash parsley and basil. Pat dry with absorbent kitchen paper and put apart.
Wash and peel tomatoes, remove their seeds and cut into large pieces.
Peel and slice potatoes.
At last wash and cut aubergines.
- - Put all vegetables included sugar in a large pot, except aromatic herbs.
Season to taste with salt and pepper, if liked.
Begin cooking, half-covered.
Stir now and then.
A bit of water will be produced but it isn't enough to complete cooking.
Add some boiling water every time you see cooking juice is too reduced.
Continue cooking until all vegetables are tender.
A minute before turning off the stove, cut in basil and parsley.
Turn off the stove, add olive oil and stir.
Just before serving
- - Your minestrone is ready!
- - You can serve it hot, warm or at room temperature.
- - Accompany it with a little bowl full of grated Parmesan or Pecorino to sprinkle on the top.
- - Choose minestrone ingredients very well.
I prefer young fresh onions.
The best eggplants are elongated variety for this recipe.
Use fleshy bell peppers.
- - Dauno minestrone is a typical dish of Daunia that is the northern part of Apulia (Tavoliere, Gargano and Dauno mountains).
Daunia is also called Capitanata in Apulia.
Vegetables are used very much in Capitanata recipes and this minestrone is an example of Daunia cuisine.
- - I must clarify my recipe is lightly different from other ones explained on other websites. In fact I do not make soffritto that is I do not fry onion in olive oil before adding all other vegetables. If you like this method, you can make the first step this way using a garlic clove too. Then you have to add all vegetables, flavor them, stirring frequently some minutes, and then pouring some boiling water into the pot, a little at a time.
- - How long to cook? It depends on your taste.
- - Apulian minestrone is a typical Italian vegetarian recipe. It is a vegan dish if eaten without cheese.
- - You can prepare it for your family menu and add other courses too because it is low in calories.
- - This is a dish typical of the Mediterranean diet, well balanced from all points of view. Take advantage of the vegetables when they are in their proper season. The doses are correct.
The fibers are 11.5g per serving. Just over a third of the recommended daily quota.
What's the right wine for " Minestrone made with peppers, eggplants, tomatoes and potatoes "?
Pair Cirò Rosato (wine of Calabria) to this minestrone from Apulia.
Rating: 5 / vote cast: 1