Tortellini & Vegetable Minestrone Soup

Citrus Free, Meal Prep, Nut Free, One Pan, Soy Free, No Sugar Added, Pescatarian, Vegetarian

526 Calories | 26g Protein | 80g Carbs | 11g Fat | 17g Fiber

25 minutes | 4 servings

This isn't your grandma's minestrone, but it's got that same soul-warming, everything-is-going-to-be-okay vibe. Rich tomato broth, hearty vegetables, tender cheese tortellini, and creamy beans come together in a bowl that feels like a warm, nutritious hug.

DOWNLOAD RECIPE • No Email Required

SIGN UP FOR THE RECIPE OF THE DAY EMAIL • One Recipe, Every Day.

JOIN FORK THAT KITCHEN CLUB • Where Diet Culture Goes to Die.

Why You'll Love This

It's ready in 25 minutes, which means you can have real food on the table even when your battling menopause fatigue and your energy tank is on empty. One pot, minimal chopping (frozen veggies FTW), and it actually tastes like you spent hours in the kitchen. Perfect for those days when you need comfort without all the veggie chopping.

The Nutrition Profile

This soup delivers 26g of protein per serving, thanks to the tortellini and beans working together. As we age, our bodies need more protein to maintain muscle mass and bone density, especially during the menopausal transition when hormonal changes can accelerate muscle loss.

You're also getting 17g of fiber from the vegetables and beans. Fiber becomes increasingly important for digestive health and hormone metabolism as we move through perimenopause and beyond. Fiber can also help lower your risk of diabetes and heart disease.

The variety of vegetables used in this recipe provides a wealth of vitamins and minerals. These include Vitamin A, C, and K, as well as iron, potassium, and magnesium. This is an overall, well rounded, substantial meal that won’t have you rooting through the cupboards two hours later.

The Ingredient List

The frozen vegetable mix is your secret weapon here. This recipe was made with a blend of carrots, celery, turnips, onions, parsnips, and leeks, but you can use whatever mix you find at the store or have in your freezer. Fresh seasonal vegetables work great too if you have the energy to chop them.

The cheese tortellini can be found in the refrigerated or frozen pasta section. For the beans, canned kidney beans are convenient, but any white bean or chickpea works if that's what you have.

If dairy has become an issue for you, look for dairy-free tortellini options or swap in small pasta shapes instead. The Italian seasoning can be replaced with a mix of dried basil, oregano, and thyme if you prefer to blend your own.

The Practical Stuff

This soup refrigerates beautifully for up to four days in an airtight container. Make it on a day when you have energy, then reheat single servings throughout the week when hot flashes had you up all night. One serving is approximately two cups, which is generous and filling.

You'll need a large pot with a lid and basic utensils. Nothing fancy, nothing complicated. If you want to make a double batch for the freezer, freeze it before adding the tortellini, then cook the pasta fresh when you reheat. This keeps the tortellini from getting mushy.

The Method

Start by heating olive oil in a large pot over medium-high heat. Add your frozen vegetables and sauté for three to four minutes, stirring occasionally, until they're tender. Season with salt and pepper to taste.

Next, add the vegetable broth, tomato paste, diced tomatoes with their juices, beans, and Italian seasoning. Stir everything together to combine. Bring the mixture to a simmer, then cover the pot and let it cook for eight to 10 minutes. This gives the flavors time to meld and has the added benefit of making your kitchen smell amazing.

After that, stir in the tortellini. Cook for five to seven minutes, or until the tortellini are al dente. Keep an eye on them because overcooked tortellini get gummy and mushy fast.

When the tortellini are done, you're ready to serve. Divide the soup into bowls and top with grated parmesan cheese. If you're feeling fancy, add a drizzle of good olive oil or some fresh herbs, but honestly, it's delicious just as it is.

Why This Works

This soup hits all the right notes: hearty, warming, packed with vegetables, protein, and fiber, plus it comes together fast. It's the kind of meal that works for the whole family, so you're not making separate dinners for yourself.

If you have the energy, make a double batch, freeze half (again, without the tortellini) and save the other half for work lunches or dinners the rest of the week. Real comfort food that actually nourishes you and is a great meal prep recipe to cover dinners for those brain fog, fatigue, and hot flashes days.

It's Time to Enjoy Food Again

Want more recipes like this? I send one menopause-friendly recipe to your inbox every single day. No life story, no pop-up ads, just the forking recipe. Sign up to get the daily recipe email HERE.

Already subscribed? Check out Fork That Kitchen Club launching January 2026 featuring a searchable recipe vault, online group coaching, and virtual get-togethers. Get on the waitlist today!