Melis Family Crockpot Minestrone (very low oil version)
Stovepipe and Insta
* Prep time: 20 minutes
* Cook time: 6–8 hours (Low) or 3–4 hours (High)
* Servings: 8 servings
## Ingredients## The Bean Trio
* 1 can (15 oz) cranberry beans (or pinto beans), drained and rinsed
* 1 can (15 oz) fava beans (or cannellini/great northern beans), drained and rinsed
* ½ can (approx. 7 oz) chickpeas (garbanzo beans), drained and rinsed
## The Vegetables & Aromatics
* 1 medium yellow onion, chopped
* 2 medium carrots, chopped
* 2 stalks celery, chopped
* 2 cloves garlic, minced
* 1 medium fennel bulb, chopped (reserve a few green fronds for garnish)
* 2 medium yellow potatoes, peeled and cubed
* 1 can (14 oz) crushed or diced tomatoes
## Liquid, Herbs, Pasta & Oil-Control
* 5 to 6 cups water or low-sodium vegetable broth (plus ¼ cup water for sautéing)
* ¼ cup fresh flat-leaf parsley, chopped
* 2 tablespoons fresh basil, chopped
* ⅓ cup Sardinian fregula (or ditalini pasta, small shells, or Israeli couscous)
* 1 teaspoon extra-virgin olive oil (Optional—used only as a light finish for flavor, or skip entirely for a 100% oil-free soup)
* Salt and freshly cracked black pepper to taste
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## Step-by-Step Instructions
1. Oil-Free Water Sauté: Heat a skillet over medium heat. Instead of oil, add ¼ cup of water or vegetable broth. Add the chopped onion, carrots, celery, and garlic. Cook for 5 minutes, stirring frequently, until the vegetables soften. If the pan gets too dry, add an extra tablespoon of water to prevent sticking. Transfer everything into the crockpot. (Alternatively, you can skip the skillet entirely and place the raw veggies straight into the crockpot).
2. Load the Crockpot: Add the potatoes, fennel, crushed tomatoes, parsley, basil, and your drained/rinsed beans (cranberry, fava, and chickpeas) to the slow cooker.
3. Add Liquid: Pour in 5 to 6 cups of water or low-sodium vegetable broth. Stir the ingredients well to combine.
4. Slow Cook: Cover with the lid and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours, until the potatoes and vegetables are completely tender.
5. Cook the Pasta: Turn the slow cooker setting to HIGH (if it was on low). Stir in the pasta. Cover and cook for an additional 25 to 30 minutes until the pasta is al dente.
6. The Low-Oil Finish: Turn off the slow cooker. Season with salt and pepper to taste. If your dietary needs allow, stir in just 1 teaspoon of high-quality extra-virgin olive oil to distribute a hint of rich Mediterranean aroma across all 8 servings, or leave it out completely. Garnish with chopped fennel fronds.
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## Recipe Notes & Adaptations
* Stovetop Adaptation: Increase the liquid to 6 to 8 cups. Use ¼ cup of water to water-sauté the onion, carrots, celery, and garlic in a large Dutch oven over medium heat for 5 minutes. Add all remaining ingredients except the pasta and optional oil. Bring to a boil, reduce heat to low, cover, and simmer for 45 minutes to 1 hour. Stir in the pasta during the final 10–12 minutes of cooking.
* Instant Pot (IP) Adaptation: Keep the liquid at 5 cups. Select the SAUTÉ function on your Instant Pot.
Add ¼ cup of water and sauté the onion, carrots, celery, and garlic for 3 minutes. Stir in the potatoes, fennel, tomatoes, herbs, and beans. Pour in the 5 cups of liquid. Secure the lid, seal the valve, and select MANUAL / PRESSURE COOK on High for 5 minutes. Allow a 10-minute natural pressure release, then quick-release the rest. Turn the IP back to SAUTÉ, stir in the pasta, and cook uncovered for 8–10 minutes until tender.
* Flavor Tip for Low-Oil Cooking: Without oil to carry flavor, acidity and herbs become more important. If the soup tastes flat at the end, stir in a tiny splash of fresh lemon juice or red wine vinegar right before serving to make the flavors pop.
