Green minestrone with chard, peas & basil oil

Target: Base surplus, antioxidant cell protection, intestinal calming

Cultural style & diet type: Mediterranean / vegan

Region: Italy, modern interpretation

Diet: vegan, gluten-free, slightly alkalizing, gut-friendly

Suitability: warm relief soup for lunch or dinner

🧬 Biochemical effect

Goal: Relief through alkaline-rich vegetable combinations & green chlorophyll carriers

Mechanism: Chard, celery, and peas have a deacidifying, antioxidant, and microbiome-regulating effect. Basil oil promotes relaxation and inflammation protection.

Active ingredients: Chlorophyll, magnesium, potassium, sulfides, flavonoids, polyphenols

🥣 Ingredients (for 2 servings)

ingredient	Crowd	Effect
Swiss chard (in strips)	100 g	alkalizing, cell-protecting, blood-purifying
Peas (fresh or frozen)	150 g	Source of protein, fiber, microbiome promotion
Celery (diced)	100 g	Bitter substances, liver stimulation, digestive
zucchini (diced)	100 g	rich in water, alkaline, easily digestible
Potato (diced)	100 g	resistant starch, satiating, bowel regulating
Vegetable broth (gluten-free)	600 ml	Carrier substance, rich in minerals
Basil oil (or fresh basil + olive oil)	1 tsp	anti-inflammatory, relaxing, aromatic
Thyme, marjoram	1 tsp each	antispasmodic, microbial balance
pepper, nutmeg	to taste	activating, metabolism stimulating

👩🍳 Preparation – step by step

1. Simmer celery, zucchini & potato in vegetable broth for 10 min

2. Add peas and chard, cook for another 5–7 minutes

3. Season with herbs, pepper & nutmeg

4. Stir in basil oil before serving – do not cook

⏱️ Preparation time: approx. 25 min

🥣 Servings: 2

🥶 Storage: Keeps in the refrigerator for 2 days, also suitable for freezing

🧪 Macro- & micronutrients (approx. per serving)

macro	Crowd
Carbohydrates	approx. 22 g
protein	approx. 9 g
Fat	approx. 5 g

Micronutrient / active ingredient	Effect
Chlorophyll (chard)	detoxifying, antioxidant
Magnesium & Potassium	muscle-regulating, alkalizing
Bitter substances (celery)	digestive, liver-active
Flavonoids & polyphenols	cell-protective, anti-inflammatory

⏰ Recommended intake & coaching integration

Time of day: noon or evening

Combination tips: with lukewarm herbal tea or fennel tea

Reset phase: ✅ Yes

Coaching assignment: Cluster 4 – Intestinal healing / Module: Base balance & microbiome stabilization

🛒 Shopping list

• 100 g chard

• 150 g peas (frozen or fresh)

• 100 g celery

• 100 g zucchini

• 100 g potatoes

• 600 ml vegetable broth (gluten-free)

• 1 tsp basil oil or fresh basil + olive oil

• Thyme, marjoram, pepper, nutmeg

🔄 Variants & Options

• Low in histamine: Replace peas with parsnips or millet if necessary

• Low Carb: Omit potatoes or replace with cauliflower cubes

• Vegan: ✅ Standard