To commemorate Native American Heritage Month, we are delighted to present Chef Lois Ellen Frank’s delightful Navajo Minestrone Soup recipe. This nourishing dish highlights traditional flavors and wholesome ingredients rooted in indigenous culinary practices. For additional insights into Chef Lois’s inspiring work and background, her previous discussions offer fascinating perspectives on native food traditions.
Navajo Minestrone Soup
Navajo Nation President Jonathan Nez and First Lady Phefelia Nez have emerged as passionate advocates for adopting healthier eating habits within their communities. President Nez personally discovered that embracing a plant-based diet significantly reduced his recovery period following extended long-distance running sessions and supported his ongoing efforts to sustain weight loss. The First Lady generously shared one of her family’s most cherished soup recipes, which our team thoughtfully adapted to enhance its nutritional profile and accessibility. This revised version was featured in the online course titled Native Food for Life, developed in collaboration with the American Indian Institute and the Physicians Committee for Responsible Medicine. Although commonly known as minestrone from its Italian heritage, the core ingredients of this hearty soup—such as vegetables and beans—trace their origins back to the Americas, making it a perfect fusion of cultures. Chef Walter Whitewater, who grew up on the Navajo Nation, recalls foraging for wild onions, carrots, garlic, and spinach in his youth, ingredients that form the foundation of this dish. By incorporating readily available items like frozen corn, canned beans, zucchini squash, and pasta—many of which are staples in households or distributed through the Food Distribution Program on Indian Reservations—this recipe has become a beloved favorite among community members, particularly Chef Walter. Pair it beautifully with options like No Fry Frybread, No Fry Blue Corn Frybread, Homemade White Corn Tortillas, or Blue Corn Tortillas for a complete and satisfying meal.
– Chef Lois Ellen Frank
Ingredients
Makes approximately 4 quarts
- 2 cups cooked whole-grain pasta, such as mini farfalle (bow-tie pasta), penne, or elbows (approximately 1 cup uncooked)
- 1 tablespoon bean juice or water
- 1 small yellow onion, diced (approximately 1 cup)
- 3 carrots, peeled, cut into ⅛-inch-thick sticks, and halved into half-moon slices (approximately 1 cup)
- 2 stalks celery, sliced (approximately 1 cup)
- ½ cup frozen sweet corn kernels
- 1 tablespoon roasted garlic
- 1 zucchini, cut into ½-inch cubes (approximately 1 cup)
- 1 (15 oz.) can diced tomatoes, preferably organic and no salt added
- 2 tablespoons tomato paste
- 1 cup spinach, fresh or frozen
- 5 cups water
- 1 (15 oz.) can dark red kidney beans, drained and rinsed (approximately 1½ cups)
- 1 (15 oz.) can pinto beans, drained and rinsed (approximately 1½ cups)
- 1 tablespoon fresh basil, finely chopped
- ½ teaspoon fresh oregano, finely chopped
- ½ teaspoon fresh thyme, finely chopped
- 2 teaspoons New Mexico red chile powder, mild
- 1 tablespoon flat leaf parsley, finely chopped
- ¼ teaspoon black pepper, or to taste (optional)
Instructions
Begin by cooking the pasta in a large pot following the directions provided on the package. Once done, remove from heat, drain the cooking water thoroughly, and rinse the pasta under cold running water to halt the cooking process. Set the pasta aside for later use.
In a separate large soup pot, warm the bean juice—or water if preferred—over medium-high heat until it becomes hot but does not start to smoke. Add the diced yellow onion and sauté for about 4 minutes, stirring occasionally to ensure even cooking and to avoid any burning. Next, incorporate the sliced carrots and celery, continuing to cook for an additional 5 to 6 minutes. Stir the vegetables periodically, allowing them to develop a slight caramelization for enhanced flavor depth. Introduce the frozen sweet corn kernels and cook for another 2 minutes, giving it just one stir to prevent sticking or burning.
Add the roasted garlic to the pot and stir constantly for about one minute, ensuring it integrates well with the other vegetables. At this stage, you may notice the bottom of the pan developing a browned layer, which is a sign of desirable caramelization occurring. Now, add the cubed zucchini and cook for a further 3 minutes, stirring as needed to prevent burning and promote even cooking.
Stir in the diced tomatoes and tomato paste, mixing them thoroughly with the existing vegetables. This step helps deglaze the pan, loosening any flavorful browned bits from the bottom. Add the spinach along with 5 cups of water, then bring the mixture to a rolling boil. Once boiling, cover the pot, lower the heat to medium-low, and allow it to simmer gently for 10 minutes. Stir once or twice during this time to ensure even heating.
Now, fold in the drained and rinsed dark red kidney beans and pinto beans, blending them seamlessly with the other components. Season the soup by adding the finely chopped fresh basil, oregano, thyme, New Mexico red chile powder, flat leaf parsley, and black pepper if desired. Return the mixture to a boil, then reduce the heat once more and simmer for an additional 10 minutes to allow the flavors to meld beautifully.
Carefully taste the soup and adjust the seasoning by adding more of any herbs or spices to suit your preference. Gently stir in the reserved cooked pasta, then bring the soup back to a boil. Allow it to cook for just 1 to 2 more minutes, ensuring everything is piping hot throughout. Avoid overcooking at this point, as the pasta could become mushy. Finally, remove the pot from the heat and ladle the soup into bowls. Serve immediately while hot, accompanied by your choice of traditional breads or tortillas.
This recipe has been thoughtfully adapted from Seed to Plate, Soil to Sky: Modern Plant-Based Recipes Using Native American Ingredients by Lois Ellen Frank, with culinary guidance from Walter Whitewater. Copyright © 2023 by Lois Ellen Frank. Published by Balance Publishing, an imprint of Hachette Book Group. All rights reserved.
Chef Lois Ellen Frank continues to inspire through her innovative approach to native cuisine, blending ancestral knowledge with contemporary plant-based techniques. Her work not only preserves cultural heritage but also promotes health and sustainability in communities. This soup exemplifies how simple, accessible ingredients can create a nourishing meal that honors tradition while supporting modern wellness goals. During Native American Heritage Month, dishes like this serve as a powerful reminder of the rich culinary legacy and resilience of indigenous peoples. Preparing and sharing this recipe fosters a deeper appreciation for the foods that have sustained generations, encouraging everyone to explore and celebrate these vibrant flavors in their own kitchens.
