Stelline Vegetable Soup A Starry Comfort Dish

Introduction

Stelline Vegetable Soup is a heartwarming dish loved by both kids and adults. With its delicate star-shaped pasta, nutritious vegetables, and flavorful broth, this soup brings joy to the table. It’s perfect for chilly nights, comforting when you’re feeling under the weather, or simply when you crave something light yet satisfying.

Ingredients

For 4 servings:

1 tablespoon olive oil
1 small onion, finely chopped
2 garlic cloves, minced
2 medium carrots, diced
2 celery stalks, diced
4 cups vegetable broth (or chicken broth for added flavor)
1 cup water
3/4 cup stelline pasta (star-shaped pasta)
1/2 teaspoon dried thyme
1/2 teaspoon dried parsley (plus extra for garnish)
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)

Instructions

Preparation:

Wash and dice your vegetables.
Gather all ingredients to keep the cooking process smooth.

Cooking the Base:

Heat olive oil in a large pot over medium heat.
Add chopped onions and sauté until translucent (about 3 minutes).
Stir in garlic, carrots, and celery. Cook for 5 minutes until the vegetables soften slightly.

Simmering the Broth:

Pour in the vegetable broth and water. Stir well.
Add thyme, parsley, salt, and pepper. Bring the mixture to a boil.
Once boiling, reduce the heat to low and let it simmer for 10 minutes.

Cooking the Pasta:

Stir in the stelline pasta and cook for an additional 8–10 minutes or until the pasta is tender.
Taste and adjust seasonings as needed.

Finishing Touches:

Ladle the soup into bowls and garnish with freshly chopped parsley.

History

Stelline pasta originates from Italy and translates to “little stars.” Traditionally, it has been a favorite in Italian households, especially for children. This soup is reminiscent of Italian nonnas preparing a light yet hearty dish using fresh ingredients from their gardens, emphasizing simplicity and nourishment.

Stelline vegetable soup is a comforting Italian dish that has been cherished for generations, often enjoyed as a warm, nourishing meal in homes and restaurants. The name “stelline” comes from the small star-shaped pasta that gives the soup its charming, whimsical quality. Stelline, meaning “little stars” in Italian, are typically made with semolina flour, offering a delicate texture that complements the simplicity of the broth.

The history of stelline soup ties back to traditional Italian cuisine, where soups made with seasonal vegetables and pasta were common, providing a hearty yet light meal. The combination of fresh, seasonal vegetables like carrots, celery, zucchini, and tomatoes, along with the tiny pasta, makes it a beloved option for both adults and children. Stelline vegetable soup is often served as a starter, but it can also be enjoyed as a main dish, especially in colder months.

The dish embodies the Italian “cucina povera” philosophy, where ingredients were used economically to create flavorful, satisfying meals. Over time, it has spread beyond Italy and become a favorite comfort food in many parts of the world. It’s especially popular in households with young children, as the small, fun-shaped pasta makes it easy to eat. Today, stelline soup is a symbol of warmth and simplicity, making it a go-to dish for anyone looking for a cozy, wholesome meal.

Benefits

Nutritional Powerhouse: Packed with vitamins from carrots and celery, this soup supports immune health.
Hydration: The broth is hydrating and soothing, ideal for recovery from colds.
Easily Digestible: Perfect for all ages, especially children and elderly family members.
Customizable: Add proteins like shredded chicken or beans for a heartier meal

Rich in Nutrients: The fresh vegetables used in stelline soup, such as carrots, celery, zucchini, and tomatoes, provide essential vitamins and minerals, including vitamin A, vitamin C, potassium, and folate. These nutrients are important for immune health, skin health, and maintaining overall well-being.
Low in Calories: This soup is naturally low in calories, making it a great option for those looking for a light yet satisfying meal. The combination of vegetables and star-shaped pasta creates a filling dish without being too heavy.
High in Fiber: The vegetables and whole wheat pasta (if used) in stelline soup provide a good source of dietary fiber, which is important for digestion and maintaining healthy blood sugar levels.
Hydrating: Being a soup-based dish, it helps with hydration, especially when made with a light, broth-based stock. Proper hydration is vital for maintaining energy levels, supporting organ function, and improving skin health.
Supports Heart Health: The variety of vegetables in the soup, particularly tomatoes and carrots, are rich in antioxidants like lycopene and beta-carotene, which have been shown to support cardiovascular health and reduce inflammation.
Customizable and Dietary-Friendly: Stelline soup can be made vegetarian, vegan, or gluten-free depending on the choice of broth and pasta. It’s a versatile dish that can be adapted to various dietary needs while still maintaining its wholesome qualities.
Comforting and Soothing: As a warm dish, stelline vegetable soup is soothing, especially during colder months, helping to reduce stress and provide emotional comfort.
Easy to Digest: The simple ingredients and mild flavors make it easy on the stomach, ideal for people with sensitive digestive systems or those recovering from illness.

Overall, stelline vegetable soup is a nourishing dish that supports health while offering comfort and warmth in every bowl.

Nutritional Information (Per Serving)

Calories: 150 kcal
Protein: 4 g
Fat: 3 g
Carbohydrates: 25 g
Fiber: 3 g
Sodium: 400 mg

The nutritional content of Stelline vegetable soup can vary based on the specific ingredients used, but here’s an estimate for a basic version with a light vegetable broth and typical vegetables, such as carrots, celery, zucchini, and tomatoes, with about ½ cup of stelline pasta:

Estimated Nutrition per Serving (1 cup)

Calories: 100-150 kcal
Protein: 3-4 grams
Fat: 1-2 grams
Saturated fat: 0-0.5 grams
Carbohydrates: 20-25 grams
Fiber: 3-5 grams
Sugars: 4-6 grams
Sodium: 400-600 milligrams (depending on the salt content in the broth)
Vitamin A: 80-120% of the daily recommended intake (from carrots and other vegetables)
Vitamin C: 20-30% of the daily recommended intake (from tomatoes and zucchini)
Calcium: 4-6% of the daily recommended intake
Iron: 4-6% of the daily recommended intake

Key Nutritional Benefits:

Low in Calories: This soup is light yet filling, making it a great option for a healthy meal or snack.
High in Fiber: Thanks to the vegetables and pasta, it helps support digestive health and keeps you feeling satisfied.
Rich in Antioxidants: The carrots and tomatoes contribute antioxidants like beta-carotene and lycopene, which are beneficial for overall health and may reduce inflammation.
Hydration: As a soup, it contributes to hydration, which is vital for overall bodily functions.

Notes:

Gluten-Free Version: If you use gluten-free pasta, the soup becomes suitable for those with gluten sensitivities.
Lower Sodium: You can control the sodium content by using low-sodium broth or making your own broth at home.

This nutrient-rich, comforting soup is a great addition to a balanced diet.

Formation of the Dish

This soup combines the nostalgia of Italian flavors with the convenience of modern cooking. It starts with a flavorful aromatic base, transitions into a rich broth, and ends with the delightful addition of tiny star pasta, making each spoonful comforting and satisfying.

Conclusion

Stelline Vegetable Soup is more than just a recipe—it’s a hug in a bowl. Whether you’re cooking for your family, yourself, or a gathering of loved ones, this dish is sure to bring warmth and smiles. It’s quick, versatile, and brimming with the wholesome goodness of vegetables and pasta.

Soup Lovers Unite!

This dish is a hit among children for its playful pasta shapes, while adults love its light, satisfying qualities. Pair it with crusty bread or a side salad to elevate your meal experience.

Enjoy this classic Italian-inspired soup, and let it star in your meal rotations