Minestra (Maltese Vegetable Soup)
In short: A thick Maltese winter soup of potato, pumpkin, cauliflower, beans and small pasta in a light tomato broth, finished with olive oil and parsley. It takes about 1 h 10 min in total and makes 6 servings.
- Prep
- 25 min
- Cook
- 45 min
- Total
- 1 h 10 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 205 kcal
Minestra is the vegetable soup of Maltese kitchens, thick and different every time because it follows the season. Potatoes, pumpkin, cauliflower, carrots and courgettes cook down in a light tomato broth, and small pasta and beans make it filling. Many cooks stir in a spoon of sun-dried tomato paste. A drizzle of olive oil and a piece of crusty bread make it a full meal on a cold day.
Instructions
- Heat the oil in a large pot and cook the onion, carrots and celery for 8 minutes, until soft.
- Stir in the tomato paste for 1 minute, then add the canned tomatoes, water, bay leaf, potatoes, pumpkin and cauliflower. Bring to a boil, then simmer for 20 minutes.
- Add the courgette, beans and pasta. Simmer for 10 to 12 minutes, until the pasta is tender and the soup thickens.
- Season with the salt and pepper, remove the bay leaf and stir in the parsley. Let the soup stand for 5 minutes.
- Serve hot, with a drizzle of olive oil and crusty bread.
Tips
- Minestra thickens as it sits, so add a little hot water when reheating. It tastes even better the next day.
- Swap in whatever is in season: a handful of shredded cabbage, peas or chopped greens can go in with the courgette.
Questions and answers
Is Maltese minestra the same as Italian minestrone?
They are close cousins. Minestra is thicker and more rustic, built on seasonal vegetables and potatoes, with small pasta and often a spoon of sun-dried tomato paste.
Can I freeze minestra?
Yes, for up to 3 months. The pasta softens, so you can freeze the soup before adding it and cook the pasta fresh when reheating.
Which vegetables are traditional in minestra?
Potato, carrot, celery, pumpkin, cauliflower or cabbage, courgette, peas and beans, depending on the season. It is a good way to use up what is in the fridge.
How long does it take to make Minestra (Maltese Vegetable Soup)?
About 1 h 10 min in total: 25 min of preparation and 45 min of cooking.
How many calories are in Minestra (Maltese Vegetable Soup)?
About 205 kcal per serving, with 7 g of protein, 35 g of carbohydrates and 5 g of fat. These values are estimates.
Nutrition per serving
| Calories | 205 kcal |
|---|---|
| Protein | 7 g |
| Carbohydrates | 35 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 9 g |
| Sodium | 480 mg |
Estimated values, calculated from the ingredients.
