意式番茄蔬菜汤 Minestrone

Minestrone，意式番茄蔬菜汤是我第一个学会的，外国人喝的汤。其实它可以说是一个汤，也能被称为一道菜，因为里头的料通常都很丰富，满满一碗已经足够成为营养均衡的一餐。意大利人也很喜欢往里面放小型的意大利面，搭配着一起吃呢！

为什么你会喜欢这个意式番茄蔬菜汤？

Minestrone 和我们时常喝的，中餐里的老火汤有两个最大的区别，第一是这道菜可以快速煮好，不用像老火汤那样费几个小时来熬，第二是这汤里的食材非常丰富，而且全部都可以吃，也正是因为如此，调味料也只是最极简的盐和黑胡椒就已经足够了，其余的都是蔬菜的清甜和番茄的谷氨酸带来的鲜味呢！

所需要的食材

蔬菜汤：

• 3 tbsp 橄榄油，初榨最好
• 2-3 番茄
• 1 马铃薯
• 1 蒜苗
• ½ 红萝卜
• ½ 洋葱
• 4-5蒜头
• 1棵 芹菜
• 1 tbsp 番茄膏
• 3-4 大撮盐
• 黑胡椒碎
• 甜罗勒/柠檬罗勒
• 1 鸡胸肉，腌制过
• 2 月桂叶
• 帕马森芝士

豆类：

• 50g 干红豆
• 50g 干鹰嘴豆
• 1L 水

备料重点

鸡胸肉——

不管是做什么菜肴，只要是鸡肉，通常我都会预先腌制。除了可以给它们时间入味，吃起来更香以外，腌制过的鸡肉才不会有股腥臭味。而且腌制的方式也极其简单，只需要盐和胡椒粉就行，一般建议至少腌30分钟以上。你也可以用我之前分享过的方式——湿腌法，来腌制鸡肉，尤其是鸡胸肉。因为鸡胸本身缺乏油脂，所以湿腌可以很好地补足鸡胸非常容易流失的水分，进而防止它变得干柴。视频里的鸡胸就是我平时都会预备的湿腌鸡胸，用的是9%的盐份，整块鸡胸只用了两汤匙的盐水。具体和详细如何操作，可以看看我这篇细解的湿腌全鸡胸的文章哦~

豆类——

红豆和鹰嘴豆提前一晚用3倍的水浸泡，打算浸泡多过12小时的话，建议放冰箱里泡发哦~ 不过最好还是在24小时内把它给煮了。除了从干的豆开始做起，想要更方便的话其实也可以用罐头的，尤其是鹰嘴豆，不过罐头红豆通常都是带甜味的，所以注意要选择红腰豆（red kidney beans)作为替代哦。

当然了，红豆和鹰嘴豆也都只是其中两种选择，它们都是可以被替代的。其实我从来没看过别人用这种红豆，我会选择用它是因为它在马来西亚随手可得，有时候甚至是家里常备。Minestrone 的做法有非常多种，说是成千上万的煮法，每一家各有不同，都不过分。在意大利，北部和中部地区的 minestrone 最常加入豆类，尤其是伦巴第（Lombardy）、威尼托（Veneto）、托斯卡纳（Tuscany）、艾米利亚‑罗马涅（Emilia‑Romagna）等地，常见的有白腰豆（cannellini）、红腰豆或地方特色豆。南部则更偏向以番茄和蔬菜为主。但加入豆类和马铃薯类似的食材，可以帮助汤底增加点乳化的效果，就像很多配方都把意大利面直接丢进去一起煮一样，让汤喝起来更加浓郁，顺滑可口。加上我很爱把它当成正餐，所以我个人通常都会添加豆类以增强饱腹感。

蔬菜——

蔬菜方面，除了mirepoix (洋葱，芹菜/西芹，红萝卜） 和番茄以外，其它的其实可以很随意哦！这也是这意式蔬菜汤最有趣的地方，但凡你看哪种菜不顺眼，就尽情地替换掉它吧！

在意大利，其实普遍的做法是用罐头，去皮的 Roma tomato 来煮这蔬菜汤，因为对他们来说这更加便利，成本也更低。由于罐头番茄是用成熟度很高的番茄制作而成，所以番茄味也会比较浓郁，对于餐厅来说，成品的味道也更加稳定。在这个蔬菜汤的教程视频里，我选用的番茄很大，肉也是很厚实的类型，几乎没什么种子，就像 Roma 番茄。如果你也是用新鲜的番茄，但手上的番茄是种子和汁水比较多，肉壁比较薄的种类，那番茄可能需要放多一点哦~

~ 视频教程 ~

料理步骤

1. 首先，把豆类用清水煮沸，保持沸腾15-20分钟，更干更老的豆子可能需要煮更久一些，煮到豆子可以轻易被捏碎，但还是完整的状态。
2. 新鲜的番茄可以按个人喜好，选择去皮，或者省略。去皮的话只需要用刀子把番茄上下划十字，放入沸水中快熟烫至皮开始和肉分离，便可立即泡入冰水里快熟降温，再撕掉皮。
3. 接着把所有蔬菜切成丁状，或类似的大小。番茄可以比其它蔬菜更大一点，蒜头则可以比较小。
4. 起锅，加入两汤匙的油，用中大-大火来先炒洋葱，红萝卜和蒜苗。如果用的是西芹而不是芹菜，也可以在这一步一起炒。
5. 炒出香味，甚至洋葱有点半透明的时候，就可以加入蒜头粒，芹菜和马铃薯丁了。
6. 加一大撮盐进去炒。
7. 闻到蒜和芹菜香时就可以在菜的中间挖个洞，放入蕃茄膏和剩余的一汤匙油，在中间炒拌大约30秒左右。
8. 然后再混合蔬菜一起炒，直到茄红素释被放出来，油变成浅红色。
9. 放入番茄丁，在番茄上再加一撮盐，也加入月桂叶，继续用大火炒30分钟左右。
10. 加入鹰嘴豆和红豆，再用煮豆的水盖过所有食材，有剩下水的话，先放一旁，不够时再添加。
11. 大火烧开，放入腌制过的鸡胸肉，盖盖，中火保持微滚2分钟。
12. 然后熄火，静置10分钟。
13. 十分钟后鸡胸应该熟了，比较大的鸡胸，还没熟的话，可以用中小火煮至汤再次沸腾，即可捞出鸡胸，静置5分钟再切成丁。
14. 接着用大火烧开蔬菜汤，用盐和黑胡椒碎做最后的调味。
15. 让汤滚个2-3分钟，直到汤底有点乳化/微浓的状态。
16. 碗底放适量鸡胸丁，再倒入蔬菜汤。
17. 磨上芝士，罗勒叶，也可以按喜好再放点黑胡椒碎和淋上一点初榨橄榄油。
18. 完成！！手上有酸种面包的话，烤得酥脆，搭配一起吃也非常棒哦！

Print Recipe

Minestrone — the classic Italian tomato and vegetable soup, was the very first “foreign soup” I learned to make. It’s more than just a soup; it’s practically a whole dish on its own, because it’s usually packed with hearty ingredients. A single bowl can easily stand in as a balanced, nourishing meal. Italians often toss in small pasta too, which makes it even more comforting and fun to eat!

Why would you love this Italian dish?

Minestrone is quite different from the Chinese “old fire soups” we used to have. The first big difference is cooking time: minestrone can be cooked up quickly, while old fire soups usually take hours of slow simmering. The second is richness: every ingredient in minestrone is meant to be eaten, making the bowl hearty and filling. Because of that, the seasoning stays minimal — just salt and black pepper are enough. The real flavor comes from the natural sweetness of the vegetables and the deep umami of the tomatoes.

All you need

• 3 tbsp Olive oil, preferably Extra Virgin
• 2-3 Tomatoes
• 1 Potato
• 1 Leek
• ½ Carrot
• ½ Onion
• 4-5 Garlic
• 1 stalk chinese calery
• 1 tbsp tomato paste
• 3-4 big pinches of salt
• Crushed black pepper
• Sweet basil/lemon basil
• 1 Chicken breast, marinated
• 2 Bay leaves
• Parmesan cheese

Beans:

• 50g Dried red beans
• 50g Dried chickpeas
• 1L Water

Ingredients Notes

Chicken Breast——

Whenever I cook with chicken, I almost always marinate it first. Not only does this give the meat time to absorb flavor, it also helps eliminate any unpleasant odor. The method is incredibly simple — just salt and black pepper will do — and I recommend marinating for at least 30 minutes.

You can also use the brining technique I shared earlier, especially for chicken breast. Since chicken breast is naturally lean and lacks of fat, brining helps replenish the moisture it tends to lose so easily, keeping it tender instead of drying out. The chicken breast in my video is exactly what I usually prepare in advance as a meal prep protein: brined with a 9% salt solution, using only two tablespoons of brine for the whole piece.

For the detailed step‑by‑step process, you can check out my full guide on wet brining whole chicken breasts.

Beans——

If you’re using dried beans, soak red beans and chickpeas overnight in three times their volume of water. If you plan to soak them for more than 12 hours, it’s best to keep them in the fridge. Ideally, cook them within 24 hours. For convenience, canned beans are also an option — especially chickpeas. Just note that canned red beans are often sweetened, so choose red kidney beans instead.

Of course, red beans and chickpeas are only two of many possible choices. They can easily be swapped out. Honestly, I’ve rarely seen others use this type of red bean, but I do because it’s so common in Malaysia — sometimes even a pantry staple at home.

Minestrone itself has countless variations, with every household making it a little differently. In northern and central Italy — regions like Lombardy, Veneto, Tuscany, and Emilia‑Romagna — beans are a staple addition, often cannellini, red kidney beans, or local varieties. In the south, the soup leans more toward tomatoes and vegetables. Adding beans or starchy ingredients like potatoes helps emulsify the broth, much like when pasta is cooked directly in the soup, giving it a richer, smoother texture.

Since I love enjoying minestrone as a full meal, I personally always add beans to make it more filling.

Vegetables——

When it comes to vegetables, apart from the classic mirepoix (onion, celery, carrot) and tomatoes, the rest is really up to you! That’s the fun part of minestrone — if there’s any of vegetable you don’t like in this recipe, just swap it out.

In Italy, the common practice is to use canned, peeled Roma tomatoes for this soup. They’re more convenient, cost‑effective, and give restaurants a consistent flavor. Since canned tomatoes are made from fully ripe fruit, the taste is also more concentrated.

In my tutorial video, I used big, meaty tomatoes with hardly any seeds — very similar to Roma tomatoes. If you’re working with fresh tomatoes that are juicier, thinner‑fleshed, and full of seeds, you’ll want to add a bit more to build up the same depth of flavor.

~ Video Tutorial ~

Steps of making

1. First, bring the beans to a boil in plain water and keep them simmering for 15–20 minutes. Aged or drier beans may take longer — cook until they can be easily crushed between your fingers but still hold their shape really well.
2. For fresh tomatoes, you can peel them if you like, or skip that step. To peel, score a cross on the top and bottom with a knife, blanch briefly in boiling water until the skin loosens, then plunge into ice water and slip off the skins.
3. Next, dice all the vegetables into even pieces. Tomatoes can be cut a little larger, while garlic should be smaller dice.
4. Heat a big pot with two tablespoons of oil over medium‑high to high heat. Saute the onions, carrots, and leek. If you’re using celery instead of Chinese celery, add it at this stage too.
5. Once fragrant and the onions turn slightly translucent, add the garlic, celery, and diced potatoes. Sprinkle in a generous pinch of salt and continue to stir-fry.
6. When the garlic and celery release their aroma, make a space in the center of the pot and add tomato paste along with the remaining tablespoon of oil. Stir in the middle for about 30 seconds, then mix it with the vegetables and keep stir frying until the oil turns a light red from the released lycopene.
7. Add the diced tomatoes, another pinch of salt, and bay leaves. Continue cooking over high heat for about 30 minutes.
8. Stir in the chickpeas and red beans, then pour in enough of the bean‑cooking liquid to cover everything. Keep any extra liquid aside to add later if needed.
9. Bring to a boil, then add the marinated chicken breast. Cover and let it gently simmer over medium heat for 2 minutes. Turn off the heat and let it rest for 10 minutes.
10. After 10 minutes, the chicken should be cooked through. If you’re using larger breasts and they’re not fully done, simmer again over medium‑low until the soup comes back to a boil. Remove the chicken, rest for 5 minutes, then dice.
11. Bring the vegetable soup back to a boil. Season with salt and freshly ground black pepper. Let it bubble for 2–3 minutes until the broth thickens slightly and takes on a lightly emulsified texture.
12. To serve, place diced chicken in the bottom of a bowl and ladle the soup over. Finish with grated cheese, fresh basil, and, if you like, a touch more black pepper and a drizzle of extra‑virgin olive oil.
13. Done! If you have sourdough bread on hand, toast it until crisp — it makes the perfect companion.

Full Printable Recipe

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番茄膏 Tomato Paste

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